Saturday, April 16, 2016

44 kg One arm swing ( deload) kb snatches,barbell hacks,sandbag pushups. rear delts, curls

Weird workout. Left bicep tendon slipped out this morning sitting at the computer and was never in the right place through the whole workout. Spent the time after getting after it and it's unlocked now but it was weird, usually I can get that set more quickly.
 Straight arm scap ring work, scap slides with the stick against the rack ( so glad to get that back in the gym), pec and lat release and it's normal now but it took a lot of concentration for the workout.

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 3/3

44 kg x 5/5 x 10
100 reps
8800 lbs

power was ok but not what I wanted because of the shoulder. groove felt good overall.

KB Snatch

First time in forever. Felt pretty good. Overhead position better than expected and the bells felt VERY light. endurance not too bad
Kind of a hybrid HS/ GS technique. Playing around
working on a HS drop but close to the body laying back a little.
Pushing off the non working side leg and letting the working side foot 'pedal ' or come up on the toes. It's very natural, much like a gait pattern and not hard to implement. Helps a lot too.
Also tried to  pull back from the shoulder/upper back out of the  bottom position.
Not a bad start but lots more to work on.
We'll see how this goes after 200 beast swings, though.
Plan is 3 sets up in weight for sets of 10/10 then a high rep down set

Barbell hacks
95 x 10
115 x 8
125 x 6 x 2

doing these in the rack is much easier. Not using the plate under my oly shoe with this and think I'll go back to it

Horiz Pushups 32 lb sandbag
bw x 10 testing shoulder
32 lb x 10, 12, 12

rear delts
3 sets of 12 with 15 lbs

db curls
3 sets of 8 with 20 lbs

ok not bad considering.

big ruck tomorrow but good news it will be dry!


No comments: