Cycle 2 week 4 snatches.......

Cut back week.....
Written enough on my blog today so this is gonna be brief!
Went like this -

20 x 7 12kg v02 snatches
5/5 x 6 16kg snatches
5/5 x 5 20kg snatches

250 reps

5/5 x 5 24kg cleans

Introduced these to get a feel for the big bell - and they felt easy NICE

Ttfn sng

aprils efforts........

REVIEW

plan for April was 4 x work out per as follows -

tuesday-snatch

thursday-powerswing/snatch holds

saturday-shoulders/back - more barbell

sunday-swing add volume

stuck very much to the plan and missed only 1 workout due to heavy work load and sheer exhaustion

snatch is in 2nd cycle which = 7 reps for v02 and introducing the 20kg into the heavy work - all went well, powerswings again went right to plan and im heading rapidly to the goal of 20 sets @20kg and 10 sets@24kg, shoulders have improved but still not leaps and bounds due to issue in left side back work has increased in volume and weight all good here the high volume swing workout has moved to 35 mins/700 reps and continues to build i have started to cycle every 4th workout with a heavier shorter session

been throwing in some sledgehammer work as and when i felt good and more recently some waiter walks to help with stability of the shoulders?

so pretty much according to plan very pleased

the numbers -

420 military press (various weights) 

130 barbell press (various weights)

1514 snatch various weights v02/heavy

2860 swings various weights/styles - 1 x missed workout

430 kb row

142 bb row

few sets of deadlifts, snatch holds and biceps curls thrown in too not particullaly many just as i felt

Diet/weight - NO CHANGE!!!!!!!!!!

so in summary im pleased with the consistency and content of my workouts and could not have done much more 

as far as diet etc goes its very disappointing - i really need to sort it out 

PLANS

plan for MAY is to finish the snatch and powerswing cycles, test the snatch 16kg amap/5 mins continue to build the volume workout and maintain the shoulder/back volume and start to add in some 24kg cleans and 1 hd swings ? all counds easy eh?

tuesday - snatch/heavy cleans

thursday - powerswing/snatch holds

saturday - pressing/rows

sunday - swing - heavy 1hd?

looking good good sng

goal setting.........

coming to the end of another month and about to churn out a review has led me to think - its ok just churning out the workouts,hrs,reps BUT what are my goals - long term and short term?

so after much thought here's what im thinking -

short term
when i get to the end of the current snatch cycle i am going to do a 5 min snatch test with the 16kg
then start the a new cycle using the 16kg for vo2 and the 20 for ALL of the heavy reps

i am going to start some work on pull up - negatives initially and most likely supported but a start is a start

build the volume workout to 45 mins then gradually increase weight cycle volume with heavy every 4th workout

start to introduce the 24kg bell into 1 workout as cleans or swings - 1 hand

continue back and shoulder training as is - my left shoulder isnt going to allow massive leaps on this one so plod on i guess

medium term
continue as above

at the end of the next snatch cycle do a 5 min snatch test with the 20kg

then start the a new cycle using the 16kg for vo2 and the 20/24 for ALL of the heavy reps

continue the pull up progressions

start to add double cleans/swings into the mix

long term
who knows? id love to get a qualification or do an sfg cert - but until i have a little more money, thats a while away

so there it is thats the way forward - no longer blind and a plan of sorts

sng

Quickie in the garden......

Just time for a few hammer swings and waiter walks after work

Went like this -

10/10 x 12 sledgehammer swing's

1/1 x 3 100ft 12kg waiter walks

Hell yes

Sng

Volume swings......

Plan has been to increase this Sunday workouts to around 45 mins and today was a step in the right direction increased by 3 sets to 35 mins -

20 x 35 16kg 2 hd swings

700 reps - sweat so much I thought I was melting!!!
But apart from some discomfort in my right hip everything held up well

That's all sng

shoulders, back and biceps..........

looked forward to this for most of the day and then as it drew near i
lost interest and almost binned it in favor of a double tomorrow (like
that would have happened) - but thanks to some sunshine and a gap in the
day - i went for it like a crazed animal!!
shoulders
5/5/5/5 x 2 12kg military press
5/5/5/5 x 2 16kg military press

26kg x 10 barbell press
36kg x 8 x 2 barbell press
38.5kg x 6 x 2 barbell press

these were good but my left shoulder is still shit - i have the power
but not the stability in the joint - resulting in pain in left rear side
delt

back
2 x 16kg x 10 x 2 kb row
10/10 x 2 20kg kb row
10/10 24kg kb row

36kg x 8 x 3 barbell row

strong but slight discomfort in shoulder

biceps 5/5 x 3 12kg curls (bell by the horn)+ 3/4 12kg curl failed to
make 5/5

NICE sng

Week 11 powerswings.......good God!

Well I've hardly even got the energy to type after that-my hands are fried my back was screaming for me to stop and I almost drowned in my own sweat!!!! BUT my God I feel good I really noticed how far I've come in the last couple of months just shows its all worth it.

Went like this -

20 x 10 20kg powerswing
10 x 7 24kg powerswing

2/2 12kg 25 sec snatch hold
3/3 16kg 25 sec snatch hold

Holy cow......

Laters sng