Afternoon:
Diamond pushups - 1x15, 1x12
Air squats - 3x10
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 3x20, 3x15, 8x10 - on the minute - 185 swings in 14 minutes
1 week ago
Monday, May 31, 2010
Saturday, May 29, 2010
Saturday 5/29/10
Morning:
Pullups max effort sets - 2x9, 1x8
Loaded cleans 32kg - 3x1/1 with 10 second hold
Afternoon:
Two handed swings 32kg - 1x10, 2x15 (warmup - not timed)
Two handed swings 32kg - 4x15, 10x10 (on the minute) - 160 in 14 min
Last Saturdays pullups made my tendinitis sore, so I'll try less sets of more reps on this pullup day. I could have gotten 10 on my first set with my chin over the bar, but I want my form to be strong and pulling to the chest when I train if possible.
Swings were good, but hard :). The cadence is harder to get with the heavier bells, but all of my swings regardless of weight should be the same in form and speed. That is what I'm working towards.
Pullups max effort sets - 2x9, 1x8
Loaded cleans 32kg - 3x1/1 with 10 second hold
Afternoon:
Two handed swings 32kg - 1x10, 2x15 (warmup - not timed)
Two handed swings 32kg - 4x15, 10x10 (on the minute) - 160 in 14 min
Last Saturdays pullups made my tendinitis sore, so I'll try less sets of more reps on this pullup day. I could have gotten 10 on my first set with my chin over the bar, but I want my form to be strong and pulling to the chest when I train if possible.
Swings were good, but hard :). The cadence is harder to get with the heavier bells, but all of my swings regardless of weight should be the same in form and speed. That is what I'm working towards.
Friday, May 28, 2010
Wednesday, May 26, 2010
Wednesday 5/26/10
Afternoon:
Two handed swings 28kg - 2x10 - not timed
Two handed swings 28kg - 10x20 - not timed, about 1 -2 min. rest between sets
Pushups - 3x15
Air squats - 3x20
I wasn't going to do anything today because of the pulled muscle in my back but I tried some swings and it didn't affect the area so I got some sets in. Still working on my cadence which requires me to concentrate on the negative eccentrics and pull that bell down with my lats on the downswing.
Two handed swings 28kg - 2x10 - not timed
Two handed swings 28kg - 10x20 - not timed, about 1 -2 min. rest between sets
Pushups - 3x15
Air squats - 3x20
I wasn't going to do anything today because of the pulled muscle in my back but I tried some swings and it didn't affect the area so I got some sets in. Still working on my cadence which requires me to concentrate on the negative eccentrics and pull that bell down with my lats on the downswing.
Tuesday, May 25, 2010
Tuesday 5/25/10
Afternoon:
Chinups throughout the day gtg - 10x6
Diamond pushups - 3x17
Bodyweight squats - 3x20
My neck is really stiff today. I was going to do TGU today, but went back to this. Next week I finally get this splint off of my finger and I'm hoping that soon I can do the things I want to do.
Chinups throughout the day gtg - 10x6
Diamond pushups - 3x17
Bodyweight squats - 3x20
My neck is really stiff today. I was going to do TGU today, but went back to this. Next week I finally get this splint off of my finger and I'm hoping that soon I can do the things I want to do.
Monday, May 24, 2010
Monday 5/24/10
Morning:
Pushups - 3x19
Air squats - 3x20
Afternoon:
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 1x20, 7x15, 4x10 - on the minute - 165 swings in 12 minutes
I not only have to work on proper swing form but my swing cadence as well. I'll be picking up a metronome soon so I can practice a perfect cadence of 40 swings/minute.
Another lesson learned today. I just picked up the 28 and start doing some presses either side and I pulled/strained a muscle in my neck/back. It was stupid. I got through the swings today, but my neck is very stiff and sore now. Hopefully it will just be a day or so before it loosens up.
Be smart!
Pushups - 3x19
Air squats - 3x20
Afternoon:
Two handed swings 28kg - 5x10 - not timed
Two handed swings 28kg - 1x20, 7x15, 4x10 - on the minute - 165 swings in 12 minutes
I not only have to work on proper swing form but my swing cadence as well. I'll be picking up a metronome soon so I can practice a perfect cadence of 40 swings/minute.
Another lesson learned today. I just picked up the 28 and start doing some presses either side and I pulled/strained a muscle in my neck/back. It was stupid. I got through the swings today, but my neck is very stiff and sore now. Hopefully it will just be a day or so before it loosens up.
Be smart!
Saturday, May 22, 2010
Saturday 5/22/10
Morning:
Two handed swings 32kg - 1x20, 2x10 (warmup - not timed)
Two handed swings 32kg - 3x15, 7x10 (on the minute) - 115 in 10 min
Pullups throughout the day gtg - 12x5
I have to foam roll my it bands, quads and adductors a bunch before I swing so my knees don't get tight and feel sore. It seems to be working though. Having it work for the next three months will be a real success.
Two handed swings 32kg - 1x20, 2x10 (warmup - not timed)
Two handed swings 32kg - 3x15, 7x10 (on the minute) - 115 in 10 min
Pullups throughout the day gtg - 12x5
I have to foam roll my it bands, quads and adductors a bunch before I swing so my knees don't get tight and feel sore. It seems to be working though. Having it work for the next three months will be a real success.
Subscribe to:
Posts (Atom)
