Holiday workout.....

This wasn't planned rather shamed into it by William (2 yrs old) when I was packing the stuff in the car he said "daddy not working out ?? Oww that's not good!" So I applied myself in what little time I had as follows -
5 x 10 16kg 2hd swings
5 x 10 20kg 2hd swings
5 x 10 24kg 2hd swings
10/10 x 5 16kg snatch

That's willy bomb!

That's all til Fri/sat???? Sng

Floor press, bent laterals and curls.........static kinda stuff!

Decided that I couldn't let the pain stop me so did a very static workout that wouldn't involve much hip!

Went like this -

10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press
10 x 2 sets 2 10kg dbll press
10/10 x 2 12kg kb floor press

10 x 4 sets 2 10kg bent laterals

5/5 x 6 tricep kickbacks (5kg plate) - owww!
10/10 x 6 10kg dbll curls (alternating reps)
10 x 6 dbll triceps extension

This was tough and the kickbacks were the hardest thing I've done in 10 years!! No wonder I've avoided them eh?

I guess its good to mix things up now and again and this was forced so why not

Latters sng

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F@ck........

Injured - ran 70 metres yesterday at full tilt trying to avoid a monsoon like shower

What a mistake - my hip that I protect from further damage everyday - now feels like it is totally out of shape if I sit it hurts, if I stand it hurts, if I lay down it hurts and walking well that's a bloody nightmare!

Not happy
Sng

Vo2/heavy, heavy snatches...........

Great workout, only downside was the temperature - it ws around 16c and I was sweating heavily which made gripping the bell very tough.....
The 24kg on the left was very unstable on the 1st set - so switched the start hand to the left which helped and all be it the were bloody hard it did make the move more solid - right side was good, not great but good :)
Managed to rip a callous of my left hand on the drop of the 24kg and feels close on a right hand callous too :(
Went like this -
22 x 7 16kg vo2 snatch 15/15
6/6 x 5 20kg snatch
3/3 x 6 24kg snatch
6/6 x 5 20kg snatch

Done and dusted......sng
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:-)

2nd cycle of high(er) volume swings........

The for this cycle is to achieve the same volume 900 swings in around 45 mins using the heaver bell for half of the reps .......
Week 1 went like this -
5 x 20 16kg 2hd swings
15 x 20 20kg 2hd swings
10 x 20 16kg 2hd swings

Had an additional minutes rest after each 10 sets - this was straight forward and rewarding - sweat like a pig I was dripping from head to foot - and even though the sts were high reps ai had little pain in lower back so form must have been reasonable :)

That's all sng
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Hot, hot, hot - shoulders, back and biceps....

Cracking weather again so got out in the garden and trained hard and heavy......
Kettlebells only (almost) workout again and saw improvement again - I was slightly disapointed with the gains on left side but there was gains and that is what matters...
Went like this -
Shoulders
10 x 2 dbl 10kg dbll press
10/10 x 12kg kb press
1/1 x 2 12kg bottoms up press - huge improvement no wobble or support :)
10/10
9/9
8/8
7/7 16kg STRICT military press
1/1 x 2 24kg push press - not sure what to make of these, felt strong but nought special
10/10
9/9
8/8
7/7 20 kg kb press - all strict on right side, left side 5 strict for 3 sets 2 strict on last set - good :)
Back
10 x 2 dbl 16kg kb row
10/10/10/10 x 2 20kg kb row
10/10 x 2 24kg kb row
46kg x 10 x 2 bb row
Biceps
10/10 10kg db curls (altenating)+10 dbl 10kg db hammer curl x 3

This was amazing I so enjoyed training outside - and love to see progress and today was progress!!!

That is that sng
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