Week 5 powerswings......

Despite doing these on Sunday (all be it cut back week) I was still
trying to get my workouts back into line so did them on the right day
and so glad I did I was strong as an ox today and loved every minute
of it - not often a workout like this happens but it's awesome when it
does......

14 x 10 20 kg powerswing otm
8 x 5 24 kg powerswing off 30 sec rest

LOVE IT
sng

Week 4 snatches and missed shoulders.......

I made the decision to get my workouts back into line and on the
correct days now that I'm back to work - I've been struggling with the
shoulder workload and had continual aches and pains in and around the
left one so decided to drop that workout this week to kill 2 birds
with one stone.....
So back on track and today's workout was snatches and week 4 was a
repeat of week 1 so went a bit like this-

12kg V02 snatch x 16 sets 6 reps 15/15
5/5 16kg snatch x 10 sets

Felt very easy and improvement was obvious v happy

That's all sng

Party party and week 4 powerswings......

After a busy day preparing and eating party food I pushed myself to do
my powerswing workout that had been due on Friday (but a couple of
birthdays got in the way!) -

It was cut back week which was a repeat of week 1 as follows -

10 x 10 20kg powerswing
5 x 5 24kg powerswing

All done off 30 secs rest - felt very good and the improvement is
showing as this was easy compared to the same workout 3 weeks ago

Happy with this sng

Week 3 snatches.........

Workout days still all mixed up and this followed shoulders with no
rest day (not the best idea?) - will train powerswing on Friday and
then likely miss the v o like swings to try and get things back on
track and in their place....

Today went like this-

20 x 6 1212kg v02 snatches 15/15 wk/rest

5/5 x 14 sets 16kg snatches OTM

Felt strong but took a long time to get my right hip loose enough to
really get going

But once loose all seemed ok

Do have pain below/around right pec- very uncomfortable??

Sng

Clean and press plus heavy push presses..........

Busy day off with the family resulted in a severe lack of
energy/enthusiasm - but a trained all the same and it went like this -

5/5 16kg x 4 sets clean and press

5/5 20kg x 7 sets clean and press

5/5 24kg x 2 sets push press

Despite the extra rest etc I really didn't find this easy BUT I did
get through it but my left shoulder is not as strong as I would like -
it doesn't seem to get any easier where as my right side is improving
and feeling much stronger with each workout

Laters sng

Missed workouts and power swings week 3........

Valentines day on Thursday interrupted my schedule and I missed a session and then life in general got in the way of Saturdays workout but i was back to it today and with a bang.........
Powerswings week 3

10 x 12 sets 20kg
5 x 8 sets 24kg

Very hard but felt extremely strong and maybe the extra days off has its benefits!

Plan to squeeze shoulders in tomorrow and then train wed/fri to try and make it so I only miss 1 x workout

That's all sng

Sent from my iPhone

Week 2 snatches......

Week 2 involved an increase in both v02 sets and heavier sets -
increased the 12kg v02 by 2 sets and the heavier work by 2 sets.
Session went like this-

12kg v02 18 x 6 reps 15/15 work/rest
16kg 5/5 x 12 sets OTM

not going to over think the workout but in short I was F@cked and it showed

That's all sng

Hungover shoulders.........

Sunday's shoulder workout was postponed due to the hangover from hell
- no excuse I know but I may have done myself some damage the way I
felt !
It was cut back week for shoulders so even though I still felt under
the weather and it was late I did the following-

W/up 5/5/5/5 x 3 16kg swings

5/5 x 5 16kg military press
5/5 x 5 20kg military press

Felt very strong and managed strict reps on all but the last set on
left side - well pleased felt very very strong - ended with pain in
back of head/neck
Although may not be linked as Yvette suffering from similar pain ????

Laters sng

Swinging Saturday........

Building the length and intensity of the Saturday swings and took a
big step today increased the work time and left rest as was (45/30)
and added a couple of sets too - 510 swings in 21.15 looking to build
this to 30 mins plus and heading for 800 swings over next couple of
months
Today went like this-

17 x 30 1 hd swings (many combinations but equal amounts each side
over total workout)

Pooped! Laters sng

Powerswing week 2.....

As per Mark rif advice I will be doing a 3 week cycle with the
powerswing and the snatch work outs - 3 weeks pushing on and raising
the game and 1 step back week

Wk 2 went like this-

12 x 10 20kg powerswing (rested 1 min half way)
6 x 5 24kg powerswing

This was soooooooo hard ! Hams and glutes were screaming when I finished

But it's done sng

Snatch workout........

Plan for Feb was to introduce the snatch back into my routine and
today was the first planned session -

Went like this-

Vo2 snatch work 15secs/rest 15secs 6 reps per 15secs

12kg x 16 sets

5/5 x 10 16kg snatch otm (on the minute)

For a first attempt I was pleased with this - although I am sure I
will be very sore tomorrow!!

That's all sng

Clean and press......

Lack of enthusiasm today

But still got my fat behind out and did the following -

5/5 x 5 16kg clean and press
5/5 x 6 20kg clean and press
5/5 24kg push press

BIG shoulders - easy easy easy!
Felt strong but not as much control as I would like in my left shoulder

That's it sng

Sent from my iPhone

Swings in the chill........

After a few days of warmer weather it was back to freezing today and I
struggled to get warmed through in the dungeon but I did what was on
the plan and felt dam good for it!
Went like this-

10/10 x 20 sets 16kg swings

Legs were very stiff from Thursday powerswing session and the cold but
got moving eventually and everything seemed to loosen up eventually

That's all sng