ksk phase 1 wk2 w/o 3.......

plan said 1-4 snatch ladders - so thats what i did -
10 x 1-4 snatch ladders @ 20kg

followed by 20 mins stationary bike

tired out tonight ready for a snooze

sng

back to basics.......

after flying for weeks/months with my presses - recently i have hit a huge plateau and although some of it is due to pain/ROM issues in my left shoulder im not sure what else is holding me back so....
back to basics and press ladders as per etk - like this -
1-3 ladder 12kg
5 x 1-3 ladder 16kg

went well and i could probably have done this with the 20kg but i thought i should probably start at a lower weight and work on form/stability as well

followed by barbell rows
36kg x 10 x 2
41kg x 10 x 2
43.5kg x 12 - fail
46kg x 10 - fail + 1 cheat rep

these felt good - love rows with the barbell

20 mins on stationary bike

feeling good sng

I know its stealing but I like this.....

weigh in......

22.06.13 back from hols 15st8lbs 

start week 1 - 15st5lbs ()

week 1 - 15st2lbs (-3lbs)

week 2 - 14st12lbs (-4lbs = 7lbs)

week 3 - 14st10lbs (-2lbs = 9lbs)
week 4 - 14st9lbs (-1lb = 10lbs)
week 5 - 14st7lbs (-2lb = 12lbs)
week 6 - 14st5lbs (-2lbs = 14lbs/1 stone!!!)

chuffed with that - 1 stone lost in 6 weeks on the plan - 17lbs since hols - happy happy

thats all sng

Cardio done.....

Seriously didn't want to do this BUT the prospect of tomorrow mornings weigh in drove me out to the garage and on to the bike
30 mins steady pace - 120-130 hr

That's all sng

KSK phase 1 wk2 w/o 2..........

this was a toughy as my right hip is all out of line and i should probably have rested but i hoped that it may just line everything up for me - but not to be

got through the snatch work ok and the bike work fine - but when i got of the bike i was back to square one if not worse

went like this - 

15 x 1-3 20kg snatch ladders

20 mins stationary bike

although this was shit - i am at least managing some consistency and sticking to the plan

laters sng

king sized killer phase 1, week 2,w/o 1......

So the plan said 1-5 snatch ladders and that's just what I did
6 x 1-5 + 1 x 1-3 20kg snatches
20 mins cardio at end of workout

This was tough but mainly due to the heat/humidity twas a balmy 29c outside this evening which seemed to do nothing but glue my hands to the bell and make me breath through my arse hole!!

That is all sng