Sore hands.......

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

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

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

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

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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

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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

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