Wednesday, January 07, 2015
36 kg Two Hand Swing, walking lunges, parallel pushups, crawls
Decided to take a week off max vo2 training as we are both a little bit on the edge, CNS wise. Max vo2 is light but all that speed, acceleration and high ass volume really can take it's toll. So, some heavy two hands, ( which I haven't done in months) was a great "same but different" approach. A swing is a swing is a swing.
Body felt good and I got a solid stretchout in as well. Lot of OS re sets, neck nods, rolls( across the 30 ft mat, left to right only, rocking and marching in place. Feels great. Plus, of course, the roller lacrosse ball work and some static stretching on legs and shoulders.
Oh, yes the shoulder dislocates are getting much better and things get to where they left off the day before much faster. Don't know how my pecs got so tight before. This is really making a difference.
The crucial part of day to day long term training is to be able to accurately assess what you need to do the most to improve NOW and have more than a few things that might do the job. Then, experiment and see what works.
Knowing, of course, that it won't work forever.
You just have to pay attention. All the time. That's the gig. Paying attention to the body and the messages it's sending.
Two hand swings
16 kg x 10 x 2
24 kg x 10 x 2
28 kg x 5
32 kg x 5
36 kg x 10 x 10
Kept my head up here it's making a HUGE difference in all my swings now. Can't believe I didn't get it before !?! There's a right time for everything I guess.
4 laps of 40 steps
MAN! legs are still tired from the barbell hack squats on Monday!! This will take some adapting I see. SO weird to have leg pumps again
4 x 12,12,10, 8
triceps are cooked too!
3 laps of 50 ft
man I'm tired and hungry!
I think instead of a ruck tomorrow and extra roll, stretch and hang session is on order. legs need more recovery.