Turned out to be a good day. Stretchout at a minimum ( which is the norm for saturdays lately) but warmed up well. yesterdays stretching held well.
Snatch
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
x 6/6
x 7/7
x 8/8
x 9/9
x 10/10
x 5/5
100 reps
haven't done 10 rep sets with 24 in awhile. No problem and the nice slow ramp up was perfect. This will work I think I will do this each week and just vary the top sets reps ( upwards if desired) and the down set(s) Plenty of good, powerful snatches and a decent amount of volume. Minimal rest between sets as Joe and Nick were snatching the 36 kg! for sets of 3's ,lol. Not much rest at all.
My form felt good and the bell not too heavy. Strength first for awhile, conditioning later. Maybe :)
One arm swings
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5 Pr!
the first time I have done anything one armed with the 40kg and it was NO problem. the good news about doing it in this sequence is that I am fully ( finally) warmed up :)) Makes it a lot easier. One arm Beast swings here we come.
Two hand CB Shield casts
20 x 10/10
25 x 10/10
35 x 8/8 !
these were the strongest shield casts I have done with the 35er.
CB Mills
3 sets of 10/10 with 10 lbs
haven't done these in ages, just showing Joe some of the techniques. It was fun, have to add them back in again.
Bar pushups SS Scap pullups
4 sets of 13, 12 11, 10 ( Pr first set)
6 6 6 6
the pullups are getting better but the pushups were great. I should have gotten 15 on the first set but left a little in the tank. I want 20 reps here soon.
Not a bad improvement from August when I couldn't do one without pain.
a very solid day. weighing 158 in the am and body fat is as low as it's been so I'm happy with this. This is probably the perfect weight for me, light enough to be lean but heavy enough to still have some strength :))
datsit.
Sisu/
Strong hands, strong body.
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4 comments:
Solid day for all of us. Great pace, strong numbers, a few PRs and yes, the intro of the mills.
You looked great today, nothing looked hard! Look forward to doing some beast 1 arm swings :)
thanks Joe. it was a good day for all :)and I'm looking forward to those Beast swings too.
Hi Mark, great blog! It's fascinating looking at your routines and techniques, you provide some really useful tips and advice for anyone out their interested in weight lifting!
I don't suppose you would be interested in sharing this over at Glipho? We're a new social blogging site, with an active community of creative bloggers, many of whom write about fitness, health and sport- I know they would love to read and discuss your work here! If you get a chance, come take a look around http://glipho.com and see what you think. You can import posts over from this blog to Glipho too, without affecting anything at all!
Thanks for your time, and for the cool blog. I look forward to seeing more from you!
All the best,
Teo
Teo
thanks for the kind words. I will check out Glipho later ( after my workout:) and get back to you
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