Monday, April 15, 2013
Double Bell weight ladders
Man I woke up seriously sore this morning, finally in a good way, from those 40 pushups I did on Saturday. But everything else was fine,unbelievably. But it was slow going this afternoon when it was time for double swings. I knew I wanted to back down in weight a bit, that 44 kg one arm was pushing things, but how to do it?
I decided on weight ladders to make sure I at least touched the 24's but didn't spend the whole workout with them. Also, dropping down to light bells and going fast transfers very well to the heavier bells up the chain.
Double kb swings ( weight ladders)
2 16's x 8 x 3 warmups
2 16 x 8
2 20 x8
2 24 x 8 x 5 rounds
this went perfectly and I felt stronger each set. the speed from the 16's definitely carried over well to the heavier bells.
One arm Clean and press, long cycle
16 x 4/4
16 x 5/5 x 2
20 kg x 5/5 x 3
this was a shocker. I haven't done single cleans in LC for awhile as my shoulder just wouldn't stay stable. this felt easy, the limiting factor being how freakin' sore I was but the shoulder didnt make a sound and everything felt like the old days. on BOTH arms.Which may not have happened in years!
Alternating the double presses with singles every other week seems like a solid plan.
44 kg x 20 x 4 sets
these went almost too easy. need to add at least another set. feet very close and did NOT forget to create torque first and HOLD it for the entire set.
3 x 10/10
got a good 30 minute stretchout this AM which focused on opening up my very tight pecs, traps front delts and neck. a little floor work