24/08/12 WI.......

WI 14.4.5

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Snatches ......

Decided that maybe I could talk my shoulder into cooperating with the snatch if I used a lighter weight so 12kg it was and I went for it - the plan was 1 min work (30/30) and 1 min rest but due to the light weight it ended up been 2 min sets (30/30/30/30/) which equated to 14/14/14/14 followed by some heavier snatches and swings
Details below -
W/up 16kg swing 10/10 x 4 sets
12kg snatch 14/14 x 2 x 5 sets
16kg snatch 5/5 x 7 sets
16kg swing 10/10 x 2 x 5 sets

Felt real strong and shoulder coped well with the snatch shame my hands don't !!

That's all sng

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plan was.....reality is...

plan for tonight is swings/snatches as follows -
w/up 16kg swing
5/5/5/5 x 5
16kg swing/snatch
5+5/5+5 x 20 sets
16kg snatch
6/6 x 10 sets

looking at -
300 swings
120 snatchs

got in from work feel really awful - ache from head to toe and feel really done in - so the first thing to give was the workout
will rest and see if i feel better for tomorrow and try fit this in then

laters sng

shoulders........

trying to move my shoulder w/o to the next level and it just isnt happening - so tried a different tact - reduced all rest times by half but maintained the workload
w/o went a little like this -
2hd torch press 10 x 3 sets
1 hd torch press 10/10 x 3 sets
16kg military press 10/10 x 3 sets
20kg military press 5/5 x 5 sets
6kg bent laterals 10/10 x 3 sets
20kg bent over rows 6/6 x 3 x 2 sets

it was a toughy and right shoulder was not comfortable until i got to the heavier weights and is still a a bit clunky this morning
but a reasonable work out and i felt strong all the way through and pumped after

may try and do snatch/swing w/o tonight rather than wait for the doms to settle in - but it will depend on life as well

that is all sng

50000 swings..........

Saturday's w/o was brutal I was short on time and desperate to get the full w/o - so decided on 100 rep sets off 1 min rest - fuck me it was tough - my grip was a nightmare beyond 80 reps and forearms were toast by the time I was done

W/o went as follows -
16kg 1hd swings
10/10x5 (100 continuous reps) x 7 sets

So 700 reps bringing me past 50000 swings since I started recording my progress - here's to the next 10000 eh?
Hope I can stay Injury free and get there soon!

That's all sng

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WI

14.7.5

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Snatch's done.......

Plan was swing/snatch plus more snatch's and that's exactly what I did!!!
As follows-
W/up 16kg swing 5/5/5/5 x 5 sets

16kg swing/snatch combo
5+5/5+5 x 20 sets
16kg snatch
5/5 x 10 sets

Felt very strong - right shoulder held together well hence the snatch only sets v pleased
Hands a shit mess again - all down to heat too much friction between hand and surface of bell
Not good!
That is all sng

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