Wednesday, June 19, 2013
Double 24 kg swings.
This is a breakthrough for me. These were not hard or heavy at all and I can easily remember just a few short months ago when double 16's kicked my ass. I was just getting in my own way,technically, but it might have been the same if those 16's were double 40's, they were that hard.
I went into this thinking of this workout as a 'light' one instead of the top of the ladder as it has been. Being able to swing the double 32's did make a huge difference in strength and confidence.
My shoulders feel the best they have in years, literally, and I almost can't believe it. It's also amazing for me to look back at the last few months and realize how much pain I'd been in with those things. Almost constant. And just figuring out the right way to balance the structure and , BANG, the damn joint sits where it's supposed to and all the residual( well almost all) muscle tension and pain just dropped off. Crazy.
Full mob and stretchout this AM 6-7
2 16's x 8 x 3
2 20's x 8
2 24's x 8 x 10 sets
2 20's x 8
2 16's x 8 x 2
this was great. did some extra down sets to practice even more on the groove.
6 sets of 200 ft laps
First 2 sets with straps on hips, then 2 with power belt attached then back to straps on hips. This was interesting. With the straps on my hips they tend to slide down to the tops of the hip flexors SO I attached the strap to my old power belt and walked like I used to.
MUCH harder on the glutes but also on the lumbars. TOO much abs for me and it encouraged me to push on the belt like I used to when I was powerlifting and it brought back bad memories, lol. Back to the hips or will try again with straps on shoulders.
I also need to re incorporate different types of carries. rack walks, farmers walks bottoms up walks , etc. Being able to carry things, an assortment of things , is , as Dan John says, one of the essential strength patterns.
blue x 15
black x 10 x 3 sets
Band Back press
single red x 4 x 10
Love these and they are actually getting easier. especially the setup which involves a lot of external rotation mobility and strength in itself!
LOTS of curl grip overhead front raises throughout the day, with and without the stick. Love these. Need these. My shoulders thank you :)