Wednesday 6/30/10

Afternoon:

Two handed swings 32kg - 5x10 (not timed)

Two handed swings 32kg - 10x16, 2x10 (on the minute) - 180 in 12 min

Swings are getting stronger. I'll add a bit more time next week as I march towards 20 sets of 20 with the 32kg.

Tuesday 6/29/10

Afternoon:

Two handed swings 32kg - 3x10

One handed swings 32kg - 2x5/5

Double bell clean to front squat 2x 24kg - 3x5

Long cycle 2x 24kg - 1x2, 1x4, 1x6

Farmers walk 32kg+28kg bell alternating hands - 2x 100 yards

I've been feeling a bit achy in my right rotator cuff and it looks like the one handed 32kg swings definitely contribute to it.

I got sets of 5 with the double 24kg bells. All were below parallel with a pause at the bottom.

Monday 6/28/10

Afternoon:

TGU 16kg - 5/5

Max VO2 - 16kg bell 15/15 protocol - 52 sets of 7 reps

Taking it a bit easy. I'm definitely feeling a bit of tightness in my lower left back.

Saturday 6/26/10

Morning:

Two handed swings 24kg - 3x10

Snatch 24kg - 2x4/4

Snatch test 24kg 2 min. - 40 reps

I was planning on a 3 minute test, but I had some hot spots with loose skin that I had taped up for the test. Unfortunately the tape tore on my right hand on the 40th rep. It pulled on of the spots and one more rep would have pulled it off. I decided to call it right there to keep my hands in the best shape possible for next week. My cadence was spot on though.

Friday 6/25/10

Afternoon:

Max VO2 - 16kg bell 15/15 protocol - 62 sets of 7 reps

Getting there. I'm still slowing a bit at the end, but I'm slowly feeling stronger and my endurance is picking up.

I'm really trying to concentrate on moving symmetrically. I did note a tendency for my right foot to supinate at times. I worked on keeping my hips and shoulders square and keeping both feet rooted.

Thursday 6/24/10

Afternoon:

TGU 16kg - 5 x 1/1

TGU 20kg - 5 x 1/1

Partial TGU to post 24kg - 1 x 2/2

Goblet squat 32kg - 3x7

Wednesday 6/23/10

Morning:

Ring dips - 3x5

Afternoon:

Two handed swings 32kg - 5x10 (not timed)

Two handed swings 32kg - 9x15, 3x11 (on the minute) - 168 in 12 min

I probably could have hit the 10 sets of 15 but I opted to go down to 11 for the last sets. I did add two sets to make up for it with more total reps. Swings did feel stronger than last week though. I'm really starting to feel the synchronicity of the hips breaking back and just enough lats to keep the bell moving at the correct tempo.

I think I got to the bottom of the lower back fatigue I was feeling the last few days. I was mentally going over my Max VO2 workout on Monday and remembered that each snatch at the start of the sets wasn't really being hiked all the way back. Many of them were just kind of picked up and then snatched up without a proper hike.

My swings today I really focused on hitting the proper parts of the motion - hike back, breath in on the downstroke and tense glutes, lats and abs at the top. It seemed to work well.