"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Saturday, April 09, 2016
40 kg Five Minute Swing test : Accomplished!
This is great! I was more than a little nervous about doing this. My back had gotten tight the last two days ( mostly psychological I'm sure) and I have never done this in sets of 10 per arm- the last two times I only did 5 per arm and transferred to get my 10 reps
So that was an unknown.
Then, there was just having to freakin' do it, and TAPE it. I had told people I was going to do it now it was put up or shut up time. And the chance of failure, or at least a poor performance was real. Then, I would have to re evaluate the whole program! Wasn't excited about that prospect.
So, there was little more than to just show up and go for it! A perfect opportunity to practice action without regard to outcome. Show up and do your best.
Luckily it turned out well :)
One arm Swing Test warmup
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
40 kg x 100 reps in Five minutes
10 reps every 15 second PR!!
Snatch
16 kg x 7/7
x 10/10
20 kg x 7/7 x 2
24 kg x 7/7 !
16 kg x 10/10
these went great! haven't snatched in forever but the overhead felt really good. Played around with techniques, especially trying to do some GS- side shifting, pedaling, just fooling around. If I want to really learn that I have to start ALL the way at the start with the swings ,etc. Probably not.
Back to snatch vo2 on Wednesday though.
Hack squats
85 x 10
105 x 10
115 x 8 x 2 sets
did these out of the cage using an oly bar and it was way better
Horiz Pushup 32 lb sandbag
3 sets of 12
Side delts
3 sets of 10 with 20 lbs
stronger still!!
ok great great day!!
Long wet ruck tomorrow
BW 163
BF 12.1%
W 56.7
datsit
neverquit
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2 comments:
Congratulations Mark!!
When people look up the word "consistency" in the dictionary, your picture comes up!!
:) thanks Diana
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