Having challenged/promised myself - that come what may I would train tonight
And train I did as follows -
W/up 16kg 1 hd swing 5/5x5sets
5+5/5+5 16kg swing/snatch x 23 sets
Totals
280 swings
230 snatch
Worked hard rested slightly more than the 30 secs between sets but more to get breath back than anything - felt V strong and the new technique on the drop (rightside) is still enabling me to snatch - some discomfort after but nothing serious
Tore a hole in my left palm - see photo posted to blog
I enjoyed this and maybe out of my eye corner saw a flicker of my mojo.....
Here's hoping
Laters sng
Sent from my iPad
Tuesday, 31 July 2012
WANTED - 1 x lost mojo....if found please return to me!
Have no idea why or what to do about it but I have misplaced my mojo
Mywill to train and eat like an athlete seems to have left me
What to do about it ? im not so sure – the 1st step if to pick up the bloody bell and w/o (tonight – I have promised myself that!)
Then some how I have to curb appetite/need for filling my body with food/shit!
That is all
sng
Wednesday, 25 July 2012
mondays w/o on tuesday .........
monday brought about severe doms in shoulders and lats? so training was bumped on a day to tuesday-
tuesday w/o plan was swing/snatch combo - increase volume by 1-2 sets
went like this -
16kg swing/snatch
5sw/5sn L/R x 22 sets
seems simple when written down - but bugger me it was a tough one
the temp was 25c and the main problem was my hands sticking to the bell - despite the heavy use of chalk
will suffer for a day or 2 but sure it will be fine
used new drop technique to start and then as the sets went on i tried to bring the drop more in line with the snatch - without affecting my shoulder (fine line) - i felt that i did improve a little
laters sng
tuesday w/o plan was swing/snatch combo - increase volume by 1-2 sets
went like this -
16kg swing/snatch
5sw/5sn L/R x 22 sets
seems simple when written down - but bugger me it was a tough one
the temp was 25c and the main problem was my hands sticking to the bell - despite the heavy use of chalk
will suffer for a day or 2 but sure it will be fine
used new drop technique to start and then as the sets went on i tried to bring the drop more in line with the snatch - without affecting my shoulder (fine line) - i felt that i did improve a little
laters sng
Monday, 23 July 2012
Saturdays w/o on sunday!....
yvette was on a 1st aid course on saturday and any chance of me working out went out of the door with her when she left - soooo had to knock the planned shoulder/squat day onto sunday
good to get out in the sun and do the following -
w/up 5/5 x 5 16kg swings, 5/5 x 5 12kg military press
work sets
5 x 10 sets double 16kg military press
these were tough but felt strong and sets 1-7 were all very strict, sets 8-10 involved the smallest amount of push press (+-1") - shoulders were ans still are toast!
swing/squat combo 16kg -
6/2, 5/2, 4/2, 3/2, 2/2, 1/2 x 5 sets = 105/60
this was a great finisher that left me very breathless and my quads pumped up like balloons NICE
thats all sng
good to get out in the sun and do the following -
w/up 5/5 x 5 16kg swings, 5/5 x 5 12kg military press
work sets
5 x 10 sets double 16kg military press
these were tough but felt strong and sets 1-7 were all very strict, sets 8-10 involved the smallest amount of push press (+-1") - shoulders were ans still are toast!
swing/squat combo 16kg -
6/2, 5/2, 4/2, 3/2, 2/2, 1/2 x 5 sets = 105/60
this was a great finisher that left me very breathless and my quads pumped up like balloons NICE
thats all sng
Thursday, 19 July 2012
wednesdays w/o........
plan was swings and rows - and guess what i did - seings and rows!! wow sticking to the plan
this w/o each week is going to be my volume w/o built around heavier swings in short bursts with little rest - building to 100 sets 10 2hd swings @ 20kg
wednesday went as follows -
10 2hd swings x 35 sets =wk/rest 20kg
5/5 1hd swings x 20 sets =wk/rest 16kg
bent rows
10/10 x 2 sets 16kg
6/6 x 5 sets 20kg
good work out but some discomfort in my right shoulder - not all the time just some clunking in the joint and pain around the delt from my new snatch technique
thursday is rest day
that is all sng
this w/o each week is going to be my volume w/o built around heavier swings in short bursts with little rest - building to 100 sets 10 2hd swings @ 20kg
wednesday went as follows -
10 2hd swings x 35 sets =wk/rest 20kg
5/5 1hd swings x 20 sets =wk/rest 16kg
bent rows
10/10 x 2 sets 16kg
6/6 x 5 sets 20kg
good work out but some discomfort in my right shoulder - not all the time just some clunking in the joint and pain around the delt from my new snatch technique
thursday is rest day
that is all sng
Tuesday, 17 July 2012
Arm bar and 1/2 get ups.....
Slowed down again to arm bars to help stabilise the shoulder 10/10 4-5 second hold with a 16kg bell - again this feels like it pushes the shoulder back to where it should be ! These did feel tougher than last week - but then I do feel a little under the weather and I have trained shoulders/snatch in the last few days
Went on from this to do some 1/2 get ups did 5/5 with a 12kg bell - did them with no rest between reps straight up and back down all under control ok will build reps on these and then progress to full get ups as and when I think my shoulder has enough stability
That's all sng
Sent from my iPad
Went on from this to do some 1/2 get ups did 5/5 with a 12kg bell - did them with no rest between reps straight up and back down all under control ok will build reps on these and then progress to full get ups as and when I think my shoulder has enough stability
That's all sng
Sent from my iPad
Monday, 16 July 2012
Swing/snatch combo.........new technique ?
After Saturdays shoulder workout and subsequent painful moment throwing Oliver around - I have had little if no issues with my shoulder (touch wood seems on the mend)
So tonight once again rather a purely snatch w/o I did a swing/snatch combo - I worked on a new technique on the drop section on the right side - it involved snatching the bell up through the normal groove but instead of dropping though the same groove I turned the bell out to the right and moved it slightly away from my body as I dropped the bell from the top then controlled the bell down to the hike position which was a little tricky as it is coming from the right rather than straight down - it worked well and had no problems once I got the new groove :-))
Went as follows -
W/up 16kg swing 5/5 x 5
5sw/5sn-l/r x 21 sets
Felt good and just pleased I can snatch again
That is all sng
Sent from my iPad
So tonight once again rather a purely snatch w/o I did a swing/snatch combo - I worked on a new technique on the drop section on the right side - it involved snatching the bell up through the normal groove but instead of dropping though the same groove I turned the bell out to the right and moved it slightly away from my body as I dropped the bell from the top then controlled the bell down to the hike position which was a little tricky as it is coming from the right rather than straight down - it worked well and had no problems once I got the new groove :-))
Went as follows -
W/up 16kg swing 5/5 x 5
5sw/5sn-l/r x 21 sets
Felt good and just pleased I can snatch again
That is all sng
Sent from my iPad
Saturday, 14 July 2012
Shoulder w/o went well ......BUT....!
Did a top quality shoulder w/o this morning and it went well no problems and no clunking!
Went like this -
W/up 16kg swing 5/5x5
2hd torch press 10 x 3
16kg military press 6/6 x 3
20kg military press 6/6 x 6
6kg bent laterals 10/10 x 5
Swing/squat combo-
6/1, 5/1, 4/1, 3/1, 2/1, 1/1 x 5 total 105 swings/30 squats
Great w/o worked hard sweat hard and had a smile on my face for hrs - then - the simplest of things struck and sent my shoulder back to square one - Yvette and I were holding his hands and swinging Oliver and now the little man is so big I have to lift a little more awkwardly and bang - fuck it hurt
But not too much pain since so here's hoping theres no lasting damage
Laters sng
Sent from my iPhone
Went like this -
W/up 16kg swing 5/5x5
2hd torch press 10 x 3
16kg military press 6/6 x 3
20kg military press 6/6 x 6
6kg bent laterals 10/10 x 5
Swing/squat combo-
6/1, 5/1, 4/1, 3/1, 2/1, 1/1 x 5 total 105 swings/30 squats
Great w/o worked hard sweat hard and had a smile on my face for hrs - then - the simplest of things struck and sent my shoulder back to square one - Yvette and I were holding his hands and swinging Oliver and now the little man is so big I have to lift a little more awkwardly and bang - fuck it hurt
But not too much pain since so here's hoping theres no lasting damage
Laters sng
Sent from my iPhone
Wednesday, 11 July 2012
Swings.....
Wanted to do some higher volume wk and in an ideal world I would have been doing vo2 snatch - BUT my shoulder would not put up with that!
So decided to do swings along the same line 15/15 wk/rest
Went a little like this -
20kg 2hd swings
10 x 25 sets
16kg 1hd swings
5/5 x 25 sets
Felt good although right shoulder clunked a little as I got into the last 3rd
Intend to build this to 100 sets using the 20kg and try to do this wk/out every wk to 10 days
Laters sng
Sent from my iPad
So decided to do swings along the same line 15/15 wk/rest
Went a little like this -
20kg 2hd swings
10 x 25 sets
16kg 1hd swings
5/5 x 25 sets
Felt good although right shoulder clunked a little as I got into the last 3rd
Intend to build this to 100 sets using the 20kg and try to do this wk/out every wk to 10 days
Laters sng
Sent from my iPad
Tuesday, 10 July 2012
Kettlebell Arm bar ......
Trying to work on shoulder stability at the mo due to the wobble I seem to have when snatching
This exercise is one I read about 1st and then asked mark rif for a demo vt which he produced on his blog and the rest is history .... It feels good and really pushes the shoulder back where it belongs !
16kg arm bar
10/10 4-5 second hold with the shoulder blade drawn right into place
That is all sng
Sent from my iPhone
This exercise is one I read about 1st and then asked mark rif for a demo vt which he produced on his blog and the rest is history .... It feels good and really pushes the shoulder back where it belongs !
16kg arm bar
10/10 4-5 second hold with the shoulder blade drawn right into place
That is all sng
Sent from my iPhone
swing/snatch combo .....
After a few lazy days – 1 x planned rest days and 2 x I really don’t feel up to it/my heart is not in it days – it was time to train again
It went a little like this – 16kg swing/snatch combo
16kg swing w/up 5/5 x 3
5/5 Sw/sn x 20 sets
200 swings 200 snatch – 1 gallon of sweat
Felt ok felt strong – BUT still a serious niggle in right shoulder on the drop from the snatch, not bad or even noticeable early on in the work out but last few sets it was all I could do to control the drop from the snatch
The pain today is not as noticeable as it has been after previous snatch work ?? so despite it hurting a little I think it is actually improving!
Today will hopefully be a gentle swing work out – heavy but gentle
Laters sng
Thursday, 5 July 2012
Swings, squats, rows.......
After 2 rest days on the bounce (1 planned 1 unavoidable) I was full of energy yet too hot to bother -
Been so hot and sticky for last few days training isn't fun!!
Tonight went as follows -
16kg swings
10/10 x 15 sets - 300 reps/15 mins
Swing/squat combo
1sw/1sq
2sw/1sq
3sw/1sq
4sw/1sq
5sw/1sq
6sw/1sq
X 5 sets
Around 1 min wk/1 min rest
Bent rows
5/5 x 5 sets 16kg
5/5 x 3 sets 20kg
Great workout felt pumped but didn't enjoy the heat at all!
That is all sng
Sent from my iPad
Been so hot and sticky for last few days training isn't fun!!
Tonight went as follows -
16kg swings
10/10 x 15 sets - 300 reps/15 mins
Swing/squat combo
1sw/1sq
2sw/1sq
3sw/1sq
4sw/1sq
5sw/1sq
6sw/1sq
X 5 sets
Around 1 min wk/1 min rest
Bent rows
5/5 x 5 sets 16kg
5/5 x 3 sets 20kg
Great workout felt pumped but didn't enjoy the heat at all!
That is all sng
Sent from my iPad
Monday, 2 July 2012
Just swings......
Didn't feel like it today - back to work today and tired out - but stuck with a simple w/o as follows
16kg swings
5/5/5/5 x 8 sets
10/10 x 8 sets
20r x 2 sets
20l x 2 sets
400 reps 20 mins work
Slowly getting back into this steady away all this week and build back to the levels I was at prior to holidays
That is all sng
Sent from my iPad
16kg swings
5/5/5/5 x 8 sets
10/10 x 8 sets
20r x 2 sets
20l x 2 sets
400 reps 20 mins work
Slowly getting back into this steady away all this week and build back to the levels I was at prior to holidays
That is all sng
Sent from my iPad
Back at it - Saturdays shoulder w/o .......
Holiday over straight back to some shoulder work
As follows -
W/up 5 x 10 2hd torch press
10/10 x 5 sets torch press
5/5 x 5 sets 16kg mp
5/5 x 5 sets 20kg mp
16kg swings
10/10 x 10 sets
Good w/o didn't push too hard as right shoulder was feeling so much better and didn't want to upset it again!!
Felt very strong and pleased with the effort despite been shattered after a week of abusing my body
Laters sng
Sent from my iPad
As follows -
W/up 5 x 10 2hd torch press
10/10 x 5 sets torch press
5/5 x 5 sets 16kg mp
5/5 x 5 sets 20kg mp
16kg swings
10/10 x 10 sets
Good w/o didn't push too hard as right shoulder was feeling so much better and didn't want to upset it again!!
Felt very strong and pleased with the effort despite been shattered after a week of abusing my body
Laters sng
Sent from my iPad
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