Wednesday, September 25, 2013

Snatch,lunges sled, bike and curls

Back to snatching today. LONG ass day and was tired at the start but as usual once I got going I felt tons better. Knee is improving daily still although ankle and foot are very tired from all this extra work and in a new position. Lots of stretching, massage and correctives to help that too.
Tracy's foot and calf massages are making an incredible difference :)

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 5/5 x 5 sets
50 reps

Not a bad start at all. First time I've snatched in probably 6-7 weeks too. ever move feels different now that I have a totally different left leg and this is no exception. Felt good although I am a special kind of tight overhead! Not even close to enough focus and work on that area but I can only do so much

Stationary lunges

8 sets of 8-12 reps bodyweight SS Bike rotations 40-50 reps

got this figured out how to work it for maximum knee flexion and ROM . a CLOSE stance. basically try to touch the back knee to the front heel! crazy but it feels very good right now and front knee translation just happens, which is what I want.Very much an old bodybuilder Lunge ,lol.

Sled pulls
50 lbs x 200 ft x 5 laps
1000 ft no problem!

superset with more lunges

barbell curls SS with bike reps
45 x 10
55 x 8, 7, 7

curls were good and the extra bike reps were solid. decent ankle dorsiflexion today during the stroke and almost no shifting. semblances of ankling as well.

body weight is up 152.4  eating early mid and late and everything that appeals :) can't wait to stop this nonsense but it's what I have to do for now.


No comments: