Wednesday, March 05, 2014

20 kg snatch, goblet squat, 2 kb front squat,sled

Good training day. Had a full hour to stretch and mobilize the legs today and that helps so much. Really need to do this everyday, if I can just get up earlier :) Also  lots of trx shoulder work, definitely digging that.

16 kg x 5/5 x 3
20 kg x 5/5
         x 7/7
          x 10/10 x 6
144 reps
6336 lbs

as good as my shoulders felt all day that's how tight they were when I tried to go overhead! But, I didn't do very much overhead stretching as per usual today. No behind the back stick dislocates OR bar hanging OR t spine shoulder mobs. I guess it makes a difference
when my shoulders finally opened up ( around 50 reps) it wasn't bad and my wind for the sets of 20 wasn't bad at all especially considering it turned into a swamp here today. Literally hot and muggy!

Goblet squats
16 kg x 2
20 kg x 2
24 kg x 2

these felt great and the weight is insignificant but it really lets me sit back against it. So much progress yet so far to go :) still have that old sit back pattern, have to teach myself to sit up and in  at the halfway point and not reach back with the glutes. More knee ROM necessary too.

2 kb front squat
2 16 x 3
        x 4
2 20 x 5 x 2

these were surprisingly strong and solid. no pause just reps

sled drag
95 lb x 250 ft x 4 laps

very strong. legs feel very strong and solid.

two days off then back to the base of swings, the 24 kg bell



Kettlebell Courage Corner Seattle WA said...

Good stuff Mark. Thanks for posting the shoulder mobility video, that was useful.

Mark Reifkind said...

cool chris, thanks. have a long way to go but have come a long way as well