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

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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

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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

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

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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

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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

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Holiday blog........

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