C&P 5x1,2,3
rolled the dice- 8 minutes of snatches
3x8 R, L - then I remembered light day today
5x5 R,L
Not bad sweated my ass off despite being in the 70's.
My son Steven worked on the program minimum
12 minutes of two hand swings with 20# and 10# DB. I plan on getting him the 12KG soon.
Snatch Tabata
4x9 20 on 10 off for 4 minutes - 72 total reps
One arm swings for 10 minutes
2x25 R,L
2x20 R,L
2x15 R,L
240 total reps
Great practice session. I feel great.
My back felt better so I decided to try some tabatas on swings
one arm swings
11 reps per 20 sec, rest 10 sec for 4 minutes 88 reps
2 minutes rest
2 arm swing
12 reps per 20 sec rest 10 sec for 3 minutes 72 reps
total of 160 reps in 7 minutes of actual work.
I LIKE THESE!
My back still feels good. Awesome workout!
front squats 5x5 holding KB with both hands
Box squats 5x5 with jump
My back feels better. Maybe resume full tomorrow
On Sunday, my wife and I decided to cut down some shrubs. While pulling out the stump, I must have strained something under my right scapula. It didn't bother me until yesterday morning. I didn't train yesterday and probably will just run the treadmill tonight. It is weird, it hurts the worst when I turn my head to the left. I hope this won't keep me out too long!
I decided to practice pistols today. This proved very interesting. I found Steve Cotter article on how to work up to them. I tried doing them holding on to a pole. I got down but couldn't get back up. So I proceeded to do them to a low stool. Here is the workout:
Pistols- holding pole and going to a bench
2x5 R,L
Tried without stool
1x1 R
couldn't get backup on my left
I need more strength in the bottom half of the move- below parallel
I finished with the following
front squats hold KB with both hands
3x5
Over head squats with empty Olympic bar
2x5
I will keep this up until I can get 5 full pistols with each leg.
