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
100 reps
7920 lbs

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.

Walking lunges
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

Parallel pushups
4 x  12,12,10, 8

triceps are cooked too!

Leopard crawls
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.


Lars said...

Habe you considered hinge Rows? These are fine! Just look em up in YouTube.
I got myself a reecumbent bike. Its very nice! Ever tried? Its faster than my roadbike...

Mark Reifkind said...

don't know what they are but I am familiar with all kinds of rows. what do you like most about them?

Lars said...

I feel my lats better in them. Lower lat that is.
Bringe me to another Q: if you were not that wrecked up like you are, how would you Trainer with just bodyweight and dumbells? That means: please help me with my training, rif. ;-)

Mark Reifkind said...

Lars if I hadn't have gotten injured in gymnastics I would still be doing gymnastics.
That's WAY to broad a question Lars. You have to start with the goals and work backwards to find ways to achieve them :)

lars said...

My autocorrect is a mess, sorry.
I commute 2x10miles each day by bike. That is set. I like to look better naked, bring up shoulders and chest and also back. You know, just that.
But, in other words: i like to train movement based. So i work towards rto dips and static levers. More pull ups and Dips are in too. Running faster would be nice too. Maybe the fitness useable for goruck attracts and suits me. I am more the endurance guy , long limbs and hard gaining.

Mark Reifkind said...

in that case a bodybuilders approach to the 'look better naked" is in order. I would superset dips and pullups until you get a " pump" in those muscles, then include the static levers with enough rest intervals to just get the next set in.
vary the grip and width of both the pullups and the dips to activate the muscles differently on different days.
Use your dbs for the things such as side laterals, flys tricep extension curls etc.

use the bike and running on the alternate days as "cardio"
one long ruck per week will also help burn the fat

add in a real diet regimen and you're off to the races.