Well I tried......

But life threw everything it could at me and the planned workout never happened

But it will happen tomorrow so no great problem just a little disappointed

Eating plan gone well today fast started 630pm

Breakfast 1030 on Tuesday

Ttfn sng

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training today could be............

w/up with 1hd 16kg swings

vo2 snatch @ 16kg - start with 20 sets of 7 15/15 wk/rest

followed by - tracy rif burn the candle at both ends swings as a finisher

at least thats the plan

How do you solve a problem like me.........

i have the ability to throw myself into a fitness/workout routine and stick rigidly to that routine and sometimes pig headedly to the point i injure myself

so why..........

why can i not do the same with my eating plans/diets/lifestyle changes - call them what you will

i really just seem to be stupid - i have something missing.... i really must have - the bit of my brain that knows i want to loose weight and get in shape appears to have no link to the bit that says go on fat boy whats another donut between friends! i believe it i really do - im not normal.......:-(

But what to do ..............

Sunday swings ......

16kg swing w/o as follows-
10 2hd x 5 sets
5/5 x 5 sets
10+5/5 x 5 sets
10 sw/tr x 5 sets
10 tr x 5 sets
10 2hd+10 sw/tr+10tr x 5 sets
5/5 x 5 sets

600 swings 30 mins - nothing more to it - dragged another callus off my left hand - not too sore just inconvenient really

Laters sng

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Heavy shoulder ladder (of sorts!)

W/o as follows -

2 x 5/5 club torch press
4 x 5/5 16kg military press
6 x 5/5 20kg military press
4 x 10/10 club laterals
2 x 5/5 club torch press

Shoulders are toast - felt ok. It a little uneasy in left socket? Few overhead hold sorted it though
Problems with right side seem gone

NICE that is all sng

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More of the same diet wise and a rest day

Not sure where my head is - I've totally screwed the eating plan - not without regret - I have no control I am an idiot

Rest day after heavy 2 hd swings - all good apart from hands !

That's all sng

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Diet fuck - swing w/o

Diet no comment apart from what the fuck is wrong with me??

W/ o as follows -
20kg 2hd swing wk out

10 2hd x 2
20 2 hd
30 2hd
40 2hd
30 2hd
20 2hd
10 2hd x 2
180 reps
Repeat 3 times 540 reps

Great session - grip and forearms toasted
Had to use 16kg bell for 30 and 40 rep sets on last round as grip wouldn't have it with the 20!!

2 x callus ripped of right hand - not good

Ttfn sng

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Abstention day 10 - swing w/o

No chocolate

No crisps

16kg Swing w/o as follows-

10 2 hd swings
9 2 hd / 1 1hd x l/r
8 2 hd / 2 1hd x l/r
7 2 hd / 3 1hd x l/r
6 2 hd / 4 1hd x l/r
5 2 hd / 5 1hd x l/r
4 2 hd / 6 1hd x l/r
3 2 hd / 7 1hd x l/r
2 2 hd / 8 1hd x l/r
1 2 hd / 9 1hd x l/r
10l/10r
Then repeat in reverse
Total 420 swings 20 mins

Good little recovery w/o took the sting from my hams and ass!

Laters sng

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food today is..........

11am

15almonds

45 oats/water/skim milk

130pm

Brown soup!(cauli/brocc I think)

Roll

Yogurt

Grapes

330pm

peaches

6pm

Chicken

Beans

Potato

 

Work out idea to follow – mmmmmm what swings shall i do???

Ttfn sng

Abstention day 9 - heavy snatch/swing

No chocolate

No crisps

W/o as follows -
W/up
16kg swing 10/10 x 4
16kg snatch 5/5 x 4

20kg snatch 8/8 x 5
20kg snatch 10/10 x 1

20kg swing x 10/10 x 5

Workout went well but my right shoulder is "off" not sure what the problem is but something is not quite right - small amount of heat/pain in joint

Head is really not in the eating plan at the moment - but I'm doing my level best to stick somewhere close

That's all sng




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in the FAST phase......todays food plan

its 830am and now 12 1/2 hrs since i ate my last food of the day on monday - so in theory i have another 2 1/2 hrs to go before i should eat - and i see no issues with that at the moment!

food plan is -
11am
15 almonds
45gms oats/milk/water
130pm
onion soup
chicken/brown roll
yogurt
grapes
330pm
oranges
6pm
chicken
root veg - carrot leek parsnip - casserole
green veg - cabbage broccoli cauliflower

and depending how i feel after the evening w/o - that is it - if i feel the need after my w/o i will eat a small amount of carbs (malt loaf) - to stop the hunger in the night?

laters sng

abstention day 8 - not to be......

no crisps

small amount of chocolate

no w/o - rest needed

fell off the chocolate wagon - due in the main to been led astray by yvette ! or do i make my own decisions - whichever i let myself down

but in the main the abstention does control my love of the offending foods quite well so i will continue and try to avoid the as the benefits must be worth it

was planning on swings but my hands were suffering and the powersings from sunday pm had left there mark on my hams and lower back so i rested

plan for today is heavy snatch work - not sure how to approach this yet but will see - i have been using a ladder approach until now but i can only ladder so far a guess ? maybe up the reps until all the ladder becomes 10/10

we shall see

ttfn sng

Abstention day 7 - work into rest

No chocolate

No crisps

16kg swing work out -

30 2hd swings x 15 sets 45/15 (took extra rest after 10 sets-this is so hard)
Followed by-
10 20kg powerswings x 5 sets

This was the toughest w/o this week - felt so hard right from the off heart rate was thru the roof - my grip was dodgy after 10 sets but did my best to keep it going a mixture of sweat, pain and tiredness made it difficult to keep hold of the bell

Food - Sunday lunch out and. It a great deal else

Back to blogging food tomorrow as life should be back to normal - I hope

Ttfn sng

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Abstention day 6 - swings and swipes w/o

No chocolate

No crisps

W/o as follows -

16kg swing -
10 2 hd x 2 sets
5/5 x 4 sets
10 tr x 6 sets
20 2hd x 2 sets
5/5/5/5 x 8 sets
40 tr x 6 sets
20 2hd x 2 sets

600 sings 30 mins - NICE

hand coped ok

Finished off with 2nd club swipes -
10 clock/10 anti x 5 sets

These were ok but real sore after - think I need more of this for ROM

Laters sng

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Abstention day 5 .....

No chocolate

No crisps

No w/o

No control

No fucking hope

Thats all sng

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slightly better if not perfect.......

After a few nights of little rest – I got a good night sleep last night and fell much healthier today!

All good intentions on the food front were shattered before the day got going as my boss brought me a bacon butty by way of thanks for my efforts over the last few days

But the rest of the day has been as it should be – cant promise it will stay that way though…….

 

Plan to work out today – it will be swings of some sort with a powerswing finisher – BRING IT ON

 

SNG

 

 

 

Long day - heavy shoulder w/o - diet fuck - abstention day 4

Wow long blog title!

5am start again very tired, very stressed - need a rest!

Heavy shoulder w/o as follows-

16kg strict military press
5/5,6/6,7/7,8/8,9/9,10/10
Concentrated on core stability and control on press and controlled negative
20kg push press
10/10,9/9,8/8,7/7,6/6,5/5
Last set of 20kg tried to do strict military press managed 5/4 - left shoulder let me down

NICE

Audit food provided - bought sandwiches and sausage rolls etc

No chocolate

No crisps

That is all time to sleep sng

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Long day - rest day - diet fuck - abstention day 3

No chocolate

No crisps

No w/o

No control!!!

Worked 14 hrs - ate bought sandwiches and cake during the day

Hope 7pm - ate chicken sandwich and jelly sweets - drank San Miguel

Not the healthiest day of my life but hey - shit happens

Hands still sore - but much improved

That's all sng

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Early start isn't good for fasting!

Work early today 5am!! And already I'm starting to think about food - this to me proves my need for food is but psychological and habitual!
Well obviously I need food but - my mInd is telling me I need it now - only because I am awake earlier than usual NOT BECAUSE IM HUNGRY

that's all

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Abstention day 2 - snatch w/o

No chocolate

No crisps

Simple 12kg snatch w/o -

10/10 x 15 sets 60/30

22.5 mins and 300 reps - terrible workout - bad headache - left hand a nightmare from the off and finished with a blister on my palm - due mainly to protecting my callouses and the bloody awful handle on the 12 kg bell

Food wise I ate peaches and oranges mid afternoon and pork casserole with beans for dinner

Not the healthiest meal but due to work I was late and Yvette cooked so I had little control over my meal

Will have to rest tomorrow and let my hands recover - then shoulders on thursday which will allow hands another day to recover

That's enough sng

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Lunch - mmmmmmm

Onion soup (hint of jalapeño)
Chicken leg (added to soup)
100g grapes
Low fat yogurt

NICE thats all sng

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break-fast

45g oats/skim milk/water

15 almonds

 

The fast seemed a long time today – felt hungry from the off but I am under pressure which is when I turn to the grub!

 

Abstention day 1 - 16kg swing w/o

No chocolate

No crisps

30 mins 16kg swings as follows -

10 2hd sw x 5 sets 15/15
5/5 1 hd sw x 5 sets 15/15
10 2hd sw+5/5 x 5 sets 30/30
10 sw/tr x 5 sets 30/30
10 tr x 5 sets 15/15
10 2hd+10sw/tr+10tr x 5 sets 60/60
5/5 x 5 sets 15/15

30 mins work 600 swings - sweat buckets felt good but may have to give hands a rest shortly!!

NICE!! Ttfn sng

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Dinner

Chicken breast
Cabbage
Broccoli
Sundries tomato sauce
Wholemeal roll (wouldn't usually have had carbs but forgot to take for lunch)

Plan says no more food for min 15 hrs so roll on 10 am! - I joke - I find the fast bit fairly easy - only difficult really when Yvette is munching something nice! But she has also taken the pledge to be more healthy so that should ease that problem

Work out soon yippppeeeee sng

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1530 mandarins

should i comment on food or is it too much.....

The blog is really for my thoughts, training and life – if other people stumble on it and read then so be it – so if I blog food as I eat it and try and force my hand that way will it work?-do I pay enough attention to my own musings to use it to establish a better eating habit?

I think I shall try and see how it goes

So today has been as follows

1145 45g oats/skim milk/water

15 almonds

1330 Soup Homemade from chicken stock/green vegatables

Mackerel fillets

Low fat yogurt

100g grapes

That’s the story so far…..

Also today goes back to the lent mode of “no chocolate and no crisps” this will continue through until we go on holiday in june which amounts to 66 days – that sounds a long time but hey ho it makes for a better me!

Laters sng

what to do??

Shoulders and back have recovered really well from heavy snatches on Saturday and I feel fairly strong – so despite the plan been a rest day – I think I will train one way or the other as there are a couple of days later this week that I may struggle to train due to work commitments

So I think it will be have to be swings again – I will look at playing around with one of tracy rifs advanced w/o and see how it goes!

 

Ttfn sng

 

 

 

Work into rest - fast and furious....

Didnt much feel like it tonight - it got late in the day and to say I could not be arsed is an understatement
So time was of the essence so I crammed as much as I could in as little time as possible by "working into rest" - as sponsored by Tracy Rif

16kg 1hd swings as follows -
14/14 x 5 sets
7/7/7/7 x 5 sets
12/12 x 5 sets
6/6/6/6 x 5 sets

520 reps in 20 mins - both hands and lungs suffered but in the end felt I had achieved and it was well worth the effort!!

That is all sng

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Going to be a late one......

So it will be simply swings - 20-30 mins work into rest

40 secs wk/20 secs rest

Report back later..... Sng

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Heavy snatches / heavy swings

Today's w/o as follows -
W/up
4 x 10/10 1hd 16kg swings
4 x 10/10 16kg snatch
20 kg snatch
5/5
6/6
7/7
8/8
7/7
6/6
5 x 10/10 20kg 1hd swing
Absolutely shattered - great work out felt much lighter than last time out - but was rested prior to today's w/o
Diet - no comment
Roll on Monday
Ttfn sng

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Day off work/Rest day - bring on Saturdays w/o

Been on hol from work today - went to a play group thingy with the kids and get this morning then out for lunch

Nice day well relaxed and well rested - hands were red raw from yesterday's 900 swings so gave w/o a miss

Tomorrow will be heavy snatches and power swings

Bring it on

Sng

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900 swings/40 mins - sore hands ....

16kg Swing w/o as follows -
10 2hd swing x 10 sets 15/15
10/10 x 5 sets 30/30
15/15 x 5 sets 45/15
10/10/10/10 x 5 sets. 60/60
10/10/5/5 x 5 sets 45/15
10 sw/tr x 5 sets. 30/30
10 2jd swings x 5 sets. 15/15

900 swings And 40 mins work - NICE

hands sore as !!

That is all
Sng

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New swing w/o

Ladder based w/o -

15/15 work/rest x 10 sets=5 min
30/30 work/rest x 5 sets =5 min
45/15 work/rest x 5 sets =5 min
60/60 work rest x 10 sets =10 min
45/15 work/rest x 5 sets =5 min
30/30 work/rest x 5 sets =5 min
15/15 work/rest x 10 sets=5 min

So 40 mins work mostly equal work to rest apart from the 45 sec work sets - which are either side of the longer rest of the 60/60 sets - this longer workout needs to be done either on days off or after a rest day ideally

Will try this this afternoon and log actual details later

Sng

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Ahhh that's better...

Rested yesterday and have to say my body has recovered well and I feel quite fit now

Not as much pain in my hip either - so win win really

Looks like an afternoon training session could be in order which is good as I always have more energy in the afternoon

Yvette has a killer migraine so been busy with fatherhood duties this am

Ttfn sng

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Sense has prevailed ......

I think I may be asking too much of my body at times -

I trained snatch/power swings on Saturday, swings on Monday and shoulders Tuesday - I planned to train swings again today but I'm just aim pooped

So I hope I made the sensible decision and decided to rest rather than train - don't get me wrong I could have trained but I'm not sure I would have gained much as it would have been a struggle from the off

So swings postponed til tomorrow - and as I'm off work I'll maybe do some sledgehammer work too and some waiter/rack walks to finish it off

Big plans!

Oh by the way shoulders still toast!

That is all sng

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frustration........

To say work is frustrating today would most probably be the understatement of the year!

 

Anything that possibly can go wrong has and continues to do so – deadlines have come and gone un met and I am slowly disappearing up my own arse………

 

Only one thing to brighten the day has been photos of no2 son sent by mum (it’s the little things that help)

 

Shoulders still toast – but hoping to train swings tonight 25-35 mins is the plan but I will see what life throws at me as to what I can fit in

 

2 days hols coming up so nice long weekend with the family – cant wait!!!

 

Ttfn sng

 

 

 

Shoulder w/o - oh my toast!

Shoulder w/o as follows -

6kg torch press
5/5, 6/6, 7/7, 8/8, 9/9, 10/10, 9/9, 8/8, 7/7, 6/6, 5/5 - struggled with last few reps mainly on left side
16kg military press
5 x 5/5 - strict press - last few reps on left side were a struggle
6kg club swipes
10/10, 9/9, 8/8, 7/7, 6/6, 5/5 - left shoulder felt "weird" not sure what was off but something was.....

SHOULDERS ARE TOAST!!!!!

that's all NICE sng

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Going forward . . . . .

so a weekend off the rails as far as the eating plan goes - i tried to stick to it loosely but loosely doesnt work - its either 100% or not at all

i have a few bits and pieces of easter chocolate to nibble trough - BUT the plan is -

FOLLOW THE EATING PLAN AS IT SHOULD BE - FAST 16HRS,CARB MEAL EARLY,CARB AND PROTEIN MEAL IN THE MIDDLE AND PROTEIN MEAL IN THE EVENING

eat the chocolate in and around until its gone then just stick to the plan, but always stick to the plan as far as meals go

BEYOND THAT I THINK I WILL CONTINUE WITH MY LENT EFFORTS AND ONCE THE EASTER OFFERINGS HAVE GONE I WILL ABSTAIN FROM BOTH CHOCOLATE AND CRISPS UNTIL JUNE 22ND (WHEN WE HAVE HOLIDAY BOOKED) - THES WILL BE REFERRED TO AS - "ABSTINENCE DAY ....." WHEN BLOGGED

well that is off my chest so time to carry on with the day!

training today will be some sort of shoulder w/o - not heavy but difficult i feel!

thats all sng

Easter break - Mondays w/o

3 days off work have resulted in a good rest and some real quality time with the family

On Saturday we spent the day on the Bolton abbey steam rail way and Thomas the tank engine - Oliver was over the moon and had the time of his life and William has a new word as a result choo choo it has been since Saturday

Sunday brought an Easter egg hunt at fountains abbey the kids weren't that interested but Yvette and I had great fun!! - following that yvettes cousin was having a get together for her birthday she is 8 next week - it was fun but 17 of us crammed into yvettes grans bungalow was far from my idea of heaven, mid party William threw up and has been at it ever since

Today has been a day of indulgence I've eaten too much chocolate and feel very lethargic - and as a result forced my fat arse out of the door (with a little help from Yvette!) -and did the following workout

16kg swings as follows-

10 2hd swings x 10 sets

5/5 1hd x 10 sets

10 sw/tr x 5 sets

20 2hd x 5 sets

5/5/5/5 x 5 sets

10 sw/tr x 5 sets

600 swings - nice

That is all sng

lents over ! - snatch w/o

lent is over ! - but still -

no crisps

very small chocolate crispy bun that my boys made - not as satisfying as i imagined but nice all the same

snatch w/o as follows -

5l/5r x 4 sets 16kg

10/10/10/10 12kg

5l/5r x sets 16kg

15/15 - 1 sec 16kg

5l/5r x 2 sets 16kg

10/10 16kg

5/5 16kg

10/10 16kg

5/5 16kg

220 reps - again felt very very strong and if anything too light - not sure my hands would have coped with anything heavier though

followed by 20kg powerswing w/o as follows

8psw

7psw/2sw

6psw/4sw

5psw/6sw

4psw/8sw

3psw/10sw

2psw/12sw

1psw/14sw

this is very testing and feel it on inner thighs each and every rep!

anyway thats it happy easter sng

lent day 45 - good friday - good w/o

no chocolate

no crisps

30 min 16kg swing w/o as follows -

10 2hd swings x 5 sets

5l/5r x 5 sets

10 sw/tr x 5 sets

10 2hd + 5l/5r + 10sw/tr x 5 sets

10 2hd swings x 10 sets

600 reps total - simple as that - sweat buckets - felt great

slight slip on eating plan again - but today was my cheat day and i did qualify by loosing weight this week!

ttfn sng

Lent day 44 - rest needed and a slight slip up

No chocolate

No crisps

No workout - life was tough today and just about everything conspired against me as far as squeezing a workout in - so I decided as I've trained 3 days on the trot I would swap tomorrows rest day to today

On the diet front I managed the fast part and got through the day in fine fashion - over ate slightly at dinner but nothing to bad - the serious downfall came via a "big" handful of jelly sweets - but I guess things are improving as I did stop at a handful rather than the full bag

Feel guilty for letting myself and the boys down

And feeling sorry for myself too (wtf?)

That is all sng

Lent day 43 - shoulders thrashed !

No chocolate

No crisps

Plan was 25 mins swing workout - but my hip was giving me some grief so I decided I would rest it and trash my shoulders off the back of last nights heavy snatch w/o

Workout as follows -

16kg military press

10l/10r

9l/9r

8l/8r

7l/7r

6l/6r

20kg push press

10l/10r

9l/9r

8l/8r

7l/7r

6l/6r

So 160 reps and shoulders were toast - so much so I'm struggling to type this!

Nice sng

hungry but staying strong - weigh in

hungry this morning i think the heavy snatch w/o has done its job!!

weighed in this morning 13st7 - 3lbs down over the last 2 weeks - slow but steady progress - would like to think i can carry this on for a while - using "the swing" approach to eating and training (with some shoulder/snatch work added in) - it seems to suit me at the moment - weekends are more difficult - but mainly due to social commitments and pressure from yvette who doesn't necessarily think the programme is a great idea - but hey ho i have to try

I HAVE TO LOOSE WEIGHT AND GET IN THE BEST SHAPE OF MY LIFE FOR MY BOYS - THEY DESERVE A FIT AND HEALTHY DAD - WHO WILL BE AROUND FOR A LONG TIME.

sng

Lent day 42 - heavy snatch w/o - ooo eer

No chocolate

No crisps

W/o as follows -

Heavy snatch

16kg 1 hd swing 5l/5r x 3

16kg snatch 5l/5r x 3

20kg snatch -

5l/5r

6l/6r

7l/7r

6l/6r

5l/5r

16kg 1 hd swing 10l/10r

Great w/o felt really strong - but did have niggling pain in right hip and buttock

Eating plan going well busy making chicken stock and onion soup!!

That is all sng

eating plan - to be or not to be?

started following a new eating plan (its not a diet!) - inspired by the musing of tracy rif in her new book "the swing"

its based around (as i see it) intermittent fasting - this involves me eating all my daily calories between 1030am and 630pm and nothing but coffee and water in the "fast" period - im finding it rather easy? despite the usual thoughts of "i havent eaten for ever!!" and the occasional headache (like now!)

im eating a carb based meal early in the day - usually porridge

a carb and protein based meal at lunch - soup/meat/roll or fish/roll - yogurt and fruit

and a protein based meal in the evening - meat/fish + salad or veg

a "cheat" day on friday but this is a 2 hr period NOT ALL DAY! and only if i loose weight that week

we shall see if it works and i will remain as positive as possible about this plan as it seems ideal for me at the outset - so lets go!

laters sng

Swing w/o - job done

Life almost got in the way tonight - so it was a late w/o

As a result - my heart was far from in it - BUT I did it all the same and I think that is the most important thing - it would have been easier to give it a miss - but I need to form the habit more than anything - HABIT WORKS FOR ME

W/o as follows -

25 mins swings 16kg -

10 2hd swing x 5 sets 15/15

5l/5r x 5 sets 15/15

10 sw/tr x 5 sets 30/30

20 2hd swing x 5 sets 30/30

5l/5r/5l/5r x 5 sets 30/30

10 sw/tr x 5 sets 30/30

Not much else to say apart from - hip hurts

That is all sng

lent days 38,39,40 - saturdays work out

on the lent front i have developed the habit now and not eating chocolate or crisps if not really an effort - so i have not had a scrap!

on the other hand i ate out on saturday and had a much needed drink or 2! - so im not saying im a saint but im headed in the right direction - i think

friday rest day - having worked out 4 days on the bounce

saturday - worked out as follows -

25 min tracy rif swing workout with 16kg - 500 reps

7 min snatch test with 12kg = 5 x 15r/15l 1 x 10l/10r - 170 reps total

sunday rest day - as i could hardly move after the snatch test!

todays plan is a swing workout of sorts and maybe powerswings or squats to finish

we shall see

thats all sng