Due to the real hot weather -. Tailored this workout and kept it short and sharp......
Still proving very tough just because of the weather and in small part due it my hands been tender....still!
Went a bit like this -
15 x 5 2hd 16kg swings - otm
12 x 5 2hd 20kg swings - otm
10 x 10 2hd 24kg swings - otm
5 x 8 dbl 16kg swings - otm
Really need to stick to 2hd swings as my hip is far better suited to them - got though this WITH NO PAIN!!
Concentrated on the hip thrust and glute clench - felt a better move with 2hds on the bell
Ttfn sng
Sent from my BlackBerry® smartphone on O2
Friday, 7 June 2013
Wednesday, 5 June 2013
Snstch cycle 3 week 1...........dropped a clanger!
I knew this was going to be hard.....but had no idea how hard!
For te 1st time ever I had to bail mid rep to avoid ripping my arm off whilst snatching the 24kg bell
Went like this -
20 x 7 16kg v02 snatch 15/15
5/5 x 10 20kg snatch otm
3/3 x 5 24kg 45-60 seconds rest (ish)
This was so hard - in the main due to a stiff hip and v sore hands other than it was doable and I will try to progress ths cycle as planned
That is all sng
Sent from my BlackBerry® smartphone on O2
For te 1st time ever I had to bail mid rep to avoid ripping my arm off whilst snatching the 24kg bell
Went like this -
20 x 7 16kg v02 snatch 15/15
5/5 x 10 20kg snatch otm
3/3 x 5 24kg 45-60 seconds rest (ish)
This was so hard - in the main due to a stiff hip and v sore hands other than it was doable and I will try to progress ths cycle as planned
That is all sng
Sent from my BlackBerry® smartphone on O2
more plans.....heavy swing cycle
due to the lack of bells in my garage gym (aka the dungeon) - when looking at this heavy swing cycle i had to keep the volume high to ensure a good work load - and these 2 weights are heavy "for me" - i could swing a 28kg or maybe a 32 but dont have them available (yet) so this is based on getting to numbers with the heavier weights with a view to improving my snatch for a 20kg test in the near future -
HEAVY swing
cycle – 12 weeks – building to 1 min
sets/20kg and 30 sec sets 24kg
|
Wk
|
16kg
|
20kg
|
24KG
|
|
1
|
100
|
12/12 X
13
|
6/6 X 12
|
|
2
|
100
|
13/13 X
11
|
6/6 X 14
|
|
3
|
100
|
14/14 X
11
|
7/7 X 14
|
|
4
|
100
|
15/15 X
9
|
7/7 X 16
|
|
5
|
100
|
12/12 X 13
|
6/6 X 12
|
|
6
|
100
|
15/15 X
11
|
8/8 X 14
|
|
7
|
100
|
16/16 X
9
|
8/8 X 16
|
|
8
|
100
|
17/17 X
9
|
9/9 X 16
|
|
9
|
100
|
18/18 X
7
|
9/9 X 18
|
|
10
|
100
|
12/12 X 13
|
6/6 X 12
|
|
11
|
100
|
19/19 X
7
|
10/10 X
18
|
|
12
|
100
|
20/20 X 5
|
10/10 X 20
|
thats all sng
Monday, 3 June 2013
High volume swings.......900/37.5 mins
This has been my goal for 12 weeks and finally got there (all be it a day late) - can't say it was easy because it bloody wasn't - it was practically the hottest day of the year so far, I was tired and in all honesty I couldn't be ARSED!!
But I forced myself and got through it without dyng! Just.....
Went like this -
All 16kg 1hd swings
20/20 x 10 - 60:30 400 swings
15/15 x 10 - 45:30 300 swings
10/10 x 10 - 30:30 200 swings
So 900 swngs/37.5 mins
Lower back, right hip and hands all cried out and hurt like hell in turn
Sometimes I hate fucking kettlebells..........
Sng
Sent from my BlackBerry® smartphone on O2
But I forced myself and got through it without dyng! Just.....
Went like this -
All 16kg 1hd swings
20/20 x 10 - 60:30 400 swings
15/15 x 10 - 45:30 300 swings
10/10 x 10 - 30:30 200 swings
So 900 swngs/37.5 mins
Lower back, right hip and hands all cried out and hurt like hell in turn
Sometimes I hate fucking kettlebells..........
Sng
Sent from my BlackBerry® smartphone on O2
MAY 2013 - the numbers......
Snatch 1338 = down by 176 reps - in the main due to the snatch test and increase in weight
Swing 3892= up by 1032 reps - due to increased volume and 1 x additional w/o
kb press 450 = up by 30 - much of a muchness
bb press 122 = down by 8 - 1 x w/o kb only
kb row 560 = up by 130 - due to increased work and 1 x kb only w/o
bb row 78 = down by 60+ again 1 x kb w/o - also been going much heavier for fewer reps
full review to follow......................maybe
Swing 3892= up by 1032 reps - due to increased volume and 1 x additional w/o
kb press 450 = up by 30 - much of a muchness
bb press 122 = down by 8 - 1 x w/o kb only
kb row 560 = up by 130 - due to increased work and 1 x kb only w/o
bb row 78 = down by 60+ again 1 x kb w/o - also been going much heavier for fewer reps
full review to follow......................maybe
Sunday, 2 June 2013
Oh my I'm sore......workout postponed!
Both shoulders and back hurt like stink today! I knew during the session yesterday I was working had - but its a while since I have felt like this......
So I have decided to leave my high volume swings until tomorrow - it will mean training 2 days on the bounce (swings/snatch) but I can cope with that - providing I recover a little between now and then
Laters sng
Sent from my BlackBerry® smartphone on O2
So I have decided to leave my high volume swings until tomorrow - it will mean training 2 days on the bounce (swings/snatch) but I can cope with that - providing I recover a little between now and then
Laters sng
Sent from my BlackBerry® smartphone on O2
Saturday, 1 June 2013
More heavy stuff........
Plan went a bit scewwiff this week and despite my best efforts friday didn't happen BUT managed to get an hour today and filled it wisely with kettlebells, barbells and dumbells.....
Went like this -
Shoulders
10 x 2 10kg dumbell shoulder press (strict)
5 x 5 dbl 16kg kb press (strict)
28.5kg x 10 x 2 bb pess (strict)
5/5 9kg lat raise
38.5kg x 8 x 2 bb press
5/5 9kg lat raise
42kg x 6 x 2 bb press - tough tough tough almost failure and pass out!
5/5 9kg lat raise
Back/biceps
10/10 x 2 x 2 20kg kb row
5/5 10kg curl+5 hammer
10/10 x 3 24kg kb row
5/5 curls + 5 hammer
46kg x 10/8/6 bb row - almost failure heaviest yet!
5/5 curls+5 hammer
Body almost gave in - not sure why - maybe as I was on empty and still got heavy swings/snatch test in my legs
But it was a good test of the mind and body and very pleased I manned it out
Laters sng
Sent from my BlackBerry® smartphone on O2
Went like this -
Shoulders
10 x 2 10kg dumbell shoulder press (strict)
5 x 5 dbl 16kg kb press (strict)
28.5kg x 10 x 2 bb pess (strict)
5/5 9kg lat raise
38.5kg x 8 x 2 bb press
5/5 9kg lat raise
42kg x 6 x 2 bb press - tough tough tough almost failure and pass out!
5/5 9kg lat raise
Back/biceps
10/10 x 2 x 2 20kg kb row
5/5 10kg curl+5 hammer
10/10 x 3 24kg kb row
5/5 curls + 5 hammer
46kg x 10/8/6 bb row - almost failure heaviest yet!
5/5 curls+5 hammer
Body almost gave in - not sure why - maybe as I was on empty and still got heavy swings/snatch test in my legs
But it was a good test of the mind and body and very pleased I manned it out
Laters sng
Sent from my BlackBerry® smartphone on O2
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