Saturday, October 19, 2013

24 kg swings, some volume



It's been a pretty light week in some ways, heavy in others. I did a lot of demonstrating on Thursday and yesterday taught 24 PE teachers how to swing for an hour and half. So today was some higher rep/set one arm swings after last weeks  weight peak.

This was kind of a mini run through for next weeks cert weekend with three days of more than normal work loads and kb work and the knee and body held well. in fact, my energy feels the best it's had post surgery by far and my work capacity and endurance are peaking nicely.

Exactly what I hoped for prior to this trip. I will have some very long days in addition to the travel and I need to be ready for it.

am: HOT bath pre warmup and stretchout: this worked great. time to re institute it on sat am's

One arm swing
16 kg x 5/5 x 3
20 kg x 5/5/
24 kg x 10/10 x 10 sets
200 reps
10,600 ;) lbs

this felt perfect. light and easy and I wasn't breathing hard on any set at all. bell speed was excellent, bell height as well and all the parts held square very nicely.

Bench squats
6 sets of 10 with bodyweight

Close stance, Adidas Oly shoes and a oak staff for a bar. squat to 15 "  bench plus folded horse blanket. probably 16"  this was tough and the knee was working. warmed up well though after a few sets. Need the quad work and the squat pattern.

Bike
12 minutes then broke it! damn it! it's only a month old and something snapped. you get what you paid for but now I need a new bike. it didnt have enough resistance anyway for the long haul

barbell curls
45 x 5
55 x 5
65 x 5 x 3

this wasn't easy.

datsit
sisu/

long walk tomorrow then one more workout on Monday and its wheels up!
Kastav, Croatia

2 comments:

Jim Mara said...

Rif, great to see your steady progress! I think you will surpass your previous KB PR's from before the surgery. I was wondering your thoughts on waiters and bottoms up presses for increasing shoulder strength and stability. I find these lifts more challenging especially the BUP. I also like the functionality of the lifts as they appear to track between the frontal and sagital planes. Take care, Jim

Mark Reifkind said...

Jim

thanks and I do too! my strength is better all the time and I think being WAY more symmetrical has a lot to do with it.

I really like both those exercise for the press although I can't do the waiters press, my wonky shoulders don't like it much. Love the BU press and have to get back to it.

take care as well and thanks for commenting.