Saturday, August 30, 2014
24 kg One arm swings, double 20 kg front squat, Handstands
Counted last weeks as my top end so today I came down to the 24 kg for speed and volume. Also have got it stuck in my head that I have to get my snatch and overhead press back, as well as my handstand. It's not like my shoulder works any better NOT doing these movements. I searched through 2011 and 2012 blogs and it seems that was where the wheels came off.
I was doing some GREAT overhead work those years, after more than a few of not pressing or snatching and then 2013 things started to go wonky. I had to leave Girya and I left the RKC. Not my best time and it seems, it hindsight, to be reflected in my overhead position.Or lack of it. I was pressing the 24 kg for sets of 10/10, double 24s for 10, 28kg for 5's and 32 kg for 2's and 3's occasionally!
My snatches were solid too. I HAVE to figure it out. One thing I wasn't doing was really heavy swings as I didn't even have a Beast til the end of 2012.I do know the heavy swing work IS really cooking my lats and that could be part of it.
Also I think the handstands were helping. Now I can't even get to the wall by myself :( VERY discouraging. But I have to start back on the road . I thought I was ready to let it go and just give up my overhead work but I can't.I'll go as slow as I have to but it has to be in the mix.
Just have to make sure to hang A LOT
One arm swings
16 kg x 5/5/5 x 2
20 kg x 5/5/5
24 kg x 10/10 x 5
x 12/12 x 5
these were strong and easy.
Two kb front squat
2 16s x 5
2 20s x 5 x 4 sets
these went well. This is a good place to put them. I can let the heavy two hand swings go for now for sure.
these sucked big time and I didn't want to put the video up but it's a good indicator of my starting point. I did about 5 sets and the first was the worst. This video was next to last and it got easier, to a point, on each one. First set I couldn't reach the wall with help! That's crazy. And my very lower t spine and upper lumbar ( t 12/ L 1) was the point that got very tight right after. That's what needs to open up.
Plus, I am weighting my right arm much more than my left. This definitely needs a lot of work. I have a good feeling about it. If I can walk tomorrow it will be even better :)
datsit. lots of stretching and hanging to be done
Long ruck tomorrow.
The New Schedule
One arm swings
Two KB front squats
Clean and Press
Snatch ( reps or Vo2 max)
this is the basic routine ( but including more leg work) that I was doing back in 2011/12. We shall see but I am excited about this new direction and attitude.