Monday, February 03, 2014

24 kg snatches, alternating lunges, crawls

I knew I would pay a price for not stretching out enough today but it wasn't really that evident til I saw the video of my snatches above :) I got some lower body stretching in as I thought after all that heavy swinging and rucking that would be more important but my overhead position was shit and for my heaviest day of snatching that was not a good thing.
 I actually had an early day of work and got to train earlier than usual but instead of using the hour to stretch I did errands as the shoulders felt fine and moved well and I thought it would suffice. It didn't. Lesson learned : on snatch day spend whatever stretch time I have to overhead work

16 kg swing warmup as usual

16 kg x 5/5 x 2
20 kg x 5/5
25 kg x 5/5 x 10 sets
100 reps
5300 lbs

My back and hamstrings were just tired , too, from all the weekends workout; which was expected; but add in the very tight shoulders and it wasn't that much fun snatching. I had wanted 120 reps or more but knew today wasn't the time to push things.
So interesting now how quickly my legs and knee recover from tons of heavy work and my shoulders snap back into a new level of overhead tightness almost immediately. Just shows me how an arthritic or damaged joint really does dictate the tension levels in the muscles
I thought so before but didn't really know it. now I do.
But I ain't ready for shoulder replacement so more stretching and mob work for me!

Alternating lunges

these on the other hand went swimmingly! I decided to try this version as opposed to the split squat as the SS's rear leg position didn't seem natural or "right". this version seems much more similar to climbing stairs or up a hill, which is the movement I'm looking for, as well as the leg hypertrophy and strength.
These felt great and I was happy with the ROM and depth.

bw x 12/12 ipsilateral
2 10 kg x 6/6 alternating x 3 sets

these were tougher than I thought and if I elevated the front step a few inches later I will get even more depths. After I get strong on these I will progress to step ups.

forward crawls
4 sets of 60 feet.

these felt very strong today! still makes me want to throw up though :) TOUGH!
end each lap with a good sit in the deep squat and today got lower than ever before. this was very encouraging once I got the knee and the leg really opened up.

rope triceps extensions
 3 sets of 15, 12 10
2 sets of 20 sec

datsit. day off tomorrow and lots of stretching upper and lower body

ass and balls to the grass :) that be low.


Kettlebell Courage Corner Seattle WA said...

I concur on days I snatch the 24kg I must prep the shoulders a lot with mob work. I find arm bars with a light KB and then various TGUs including going heavier really have helped a ton. I know you had written recently about not doing TGUs prior to your TKR. Thoughts on potentially using TGUs for this purpose in your future training?

Mark Reifkind said...

I tried doing the TGU's even just the first half but it still caused more problems then it helped. I love the idea but my shoulders just don't like it yet.
arms bars I am very strong on but don't seem to help or translate at all to my overhead mobility
I think windmills are next up again but I did some snatch holds today and know they have to get back on the schedule again.
thanks for commenting man, it is much appreciated.
a ghost town around here these days :)

Kettlebell Courage Corner Seattle WA said...

Mark thanks for your responses. I suspect plenty of people are reading your stuff. I posted a few questions for your swing training on Sat. Interested to read your explanations.