Wednesday, May 28, 2014
Double 28 kg swings, walking lunges, shoulder sled, triceps
Another very solid day. First time really working with the 28's and it went better than I could have hoped. The video above was my tenth set and the speed and power, as well as the height of the bells was better than it felt when I was doing it.
This was not a light day for me but it moved very strongly. In fact I just felt strong all over. Had a full hour to stretch out as well and that always helps. Shoulder is feeling great; just concentrating on mobility, flexibility and ROM and they feel the best they have felt in the last year. Not banging out 200 snatches with the 24kg probably helps as well.
Ironically I haven't lost any upper body size, in fact, I seem a bit thicker than before. All the tension that heavy swings provide and the hyper irradiation effect really does work for this for me. Also amazing that double 16 kgs used to kick my ass before I discovered my own groove for this movement.
two kb swings
2 16's x 10 x 2
2 20's x 8
2 24's x 5
2 28's x 8 x 10 sets
could have easily done more sets or done 10 reps per set but since this is the top of the cycle ( 20s, 24s, 28s) and the first time through I wanted to leave a little something on the table. Had I known the swing were as high as they were I would have done tens. Next time
Walking lunges ( on grass)
4 laps of 100 feet
these were awesome! about 18 sets per lap this time. the first two laps were smoking my quads until I realized I was more vertical than usual. Leaned in a little and really felt the glutes kick in and distribute the load better. Both versions are good and the quad burn was very nice :)
I just love being able to do these now, they are seriously tough but doable and seriously functional. Perhaps one day :
Shoulder sled pull
85 lbs x 250 ft x 4 sets
again. very strong. leaning into a semi crouch and 'fake' sprinting down the sidewalk felt great. up on my toes for most of the lap except the last 30 ft or so when the bear jumped on my back :)
15, 13, 10, 6
wanted to keep all the reps above tens but tricep death kicked in . this move still is working and the triceps are making a comeback
moves to add in
Akward pose Utkasasana ( yoga) for knee mobility
datsit. Almost time to go teach in Italy. Can't wait, this should be awesome! 75 candidate instructors all ready to really learn the SFG system. Love it.