Long cycle clean and press, a day early

Had to get it done a day early today as there is just no good time to train tomorrow. I was seriously wiped for a few hours after yesterdays CNS snatch assault but felt fine this morning. Plus I was hoping to skip ahead and miss the DOMS that I knew was coming :))

5:30-6 am
 decent stretchout left calf is a but tight and don't have time to get it all out before work

1 pm
One bell clean and push press
12 kg x 5/5
16 kg x 5/5 x2
20 kg x 5/5/

no go, the form felt fine, very strong position now but the left shoulder wasn't stable on the first dip, which was the point of trying this style, maybe skip over the unstable aspect but it was a non starter.


two bell long cycle clean and push press
2 16kg x 5
2 20kg x 3 (clunks :((


Two bell long cycle clean and press
2 16kg x 5
2 20 kg x 5 x 5 sets

these felt good with no clunks and pretty stable. couldn't decide on head/eye position though. both straight ahead and looking up at the bells felt good. I think eyes on the horizon will help my lack of overhead mobility more than looking up; although the lookup position makes it more like an 'incline' press and I don't need as much overhead mobility.
Have to experiment more.

two bell swings
2 16's x 8 x 2 sets

never liked these. I have to go too wide and feel awkward with no good power spot or leverage. Just playing around

One KB Row
24 kg x 8/8 x 4 sets

these were surprisingly hard! short rests too. I go you go.

Floor KB extensions
16 kg x 10 x 5 sets


triceps were very tired from everything yesterday and today but this exercise continues to work

30 Deg DB lateral
12 lbs x 3 x 10/10


I need to do something for the supraspinitus and this seems like a good one if I'm too lazy to bring the bodyblade home. no shoulder irritation either.

datsit.
Sisu/NeverQuit

Snatch Vo2 40 sets of 7/ 7 sets of 8

This was tough. Good  but tough. The extra sets of 8 really got my HR into the 175+ zone and I haven't been there in awhile. It's where I need to be to really get my cardio up but I still have plenty of base line work to do to be able to get there safely with more 8's.

Either way you cut it it was a solid workout; my groove was there, the body held( even the shoulder stayed where it should) and I wasn't really hurting that much, til AFTER the workout when I went in the house, layed down on the mats to stretch and just LAYED there for 15 minutes, my CNS too beat for me to move,lol.

Moving fast is tough on the CNS, combined with short rest intervals and it's murder.But nothing gets me in shape faster so it's time to suffer on :))

Snatch Vo2
one arm swings 16 kg x 5/5/5 x 2
15:15
16 kg
40 sets of 7 280
  7 sets of 8 56
336 reps
12,096 lbs ( most workload lately)

This is always just hard, even when you are in shape for it. Just stand and deliver for 20-40 minutes straight, sprinting those reps as hard and fast as you can, working every inch of every rep.Power and speed personified. This is my favorite and most hated workout at the same time.

I love to have done it.:))
But it's just hell doing it and if you're not dying, out of breath, you're not doing it right and I know that.
Sometimes though, it's just hard to kill yourself again and again by your own free will and volition. Even for the greater good( strength).

But it doesn't kill you, Just makes you stronger.

And it's the same each time.

two hand swipes 
25 lb cb  10/10 ( left shoulder didn't like)


two cb swipes
15 lbs x 12 x 3 sets


one db french press
15 lb x 10/10
20 lbs x 6/6 x 3

done. tomorrow is long cycle clean and press. can't train thursday, have  dentist appt. so it's one day early. got to prepare:))

datsit.
Sisu/NeverQuit

24 kg snatch, two hand and power swings

I knew it was going to be a good workout. Usually waking up feeling good is a cause for concern but today I knew it would not be. I stretched out well and felt ready to go. No tweaks, no worries. Felt strong and prepared.

Snatch
16 kg x 5/5 x2
20 kg x 5/5


24 kg x 5/5
         x7/7
         x10/10 x 3 rounds
132 reps
6996 lbs


These were strong and easy. A recent volume  pr and the pace was fast as well.

Two Hand swings
28kg x 10
32 kg x10
36 kg x10
40 kg x10

SOLID! SO happy to be able to train these. No balance issues even with the 40kg. Finding the groove.

Power Swings
24 kg x 5
28 kg x5 x 3


these went great. Haven't done them in ages and last time it tweaked my clavicle, Figured it out and now these are back in the rotation! Wanted to go lighter and really focus on power and acceleration. Next, jump stretch bands on the bell!





Two Hand CB Shield Casts
25 lbs x 10/10 x 3 sets

easy. Really feel like I have some solid momentum going

Long cycle Clean and press, doubles

I was determined to make this double press workout work today, no CLUNKING of the shoulder. And I got close.I thought I was using a thumbs up grip in the bottom portion of the downswing but the video shows differently.
Except for the first backswing I am internally rotating the grip at the very end. Want to NOT do that, I think it will help position at the top

Long ass day, non stop from 5 am until 2pm when I went straight to the gym. Thank god for Glenn he just kept the momentum going for me

One arm swing warmup 16kg x 5/5/5 x3

Double Long Cycle Clean and press
2 16's x 5
          x 3
2 20's x 5
2 24 x 4 x 5 sets
2 20's x 5
2 16 x 8

Used a heads up technique for the first three sets but got a bad adjustment on the third set so went to the eye and head position show above.This was the second set:


The down sets were perfect and without adjustment at all. A good sign.

Floor KB extension
16 kg x 10
20 kg x 6 x 4 sets
16 kg x 12

these still are working well and the 20 kg sets were much stronger than last week

One KB rows
20 kg x 8/8
24 kg x 6/6 x 4
20 kg  x10/10

these were strong and easy too. I expect this weight to go up fast. No reason The Beast won't be rowed sooner or later


datsit. 
Sisu/NeverQuit

Snatch Vo2 back off day

Thought for sure I was getting the flu or the stomach flu yesterday. Barely ate anything and was just trying to survive for most of the day so I didn't even expect to be able to do this workout today much less advance it but it turned out fine.

Not eating much yesterday help flush out whatever the issue was and I felt better than normal, even, today! Very strange but hey, life is more than strange,almost always.
 Got in a protein shake and bar during the morning to try to catch up, calorically and these always digest most easily for me.

In fact it's time to add a morning protein shake back into the mix . But even though I felt good going into the workout I knew I would back off , volume and intensity wise.


Snatch Vo2
16 kg
15:15
40 sets of 7
280 reps
10,080 lbs

this was easy, but the right workload for today. Went in "I go, you go" fashion with Glenn

Goblet squats
16 kg x 5 x 4 reps
went a bit wider.  these are coming along.

One arm db french press
15 lbs  x10/10 x 3

band extension made my shoulder de stabilize so I chucked them for these. these are tough and really  got the long head.


1 CB shield casts
10/10 x  3 sets

easy.

datsit.
Sisu/neverQuit

24 kg Snatches, 40 kg 2 hand swings, 2 Hd CB casts

Solid training today. All hands on deck with Glenn back from the Island. As usual wasn't sure what this old frame was capable of until I got my hands on the bell but as soon as I did I knew it was going to be a good day.
Nothing hurt, stretchout went easy, warmup felt light, all the right things

Snatch
1 arm swing warmup 16 kg x 5/5/5 x 3

Snatch
16 kg x 5/5
         x 3/3
20 kg x 3/3


24 kg x 5/5
         x 6/6
         x 7/7
         x 8/8
         x 9/9
         x 12/12
94 reps

this wasn't the plan. the plan was to do 10/10 and then 2-3 sets of 5/5 to bulk the volume up a bit from last weeks 90 reps but then Nick has to go and do 15/15 with the 28 kg on his last set and threw down a little gauntlet.

in the past I wouldn't even had considered doing anything to chase him a bit but I was feeling good and the groove felt solid. I thought 12's were easily doable and I was right. I briefly considered 15 but then told myself not to be greedy. It will be there and it's coming along just right.

I haven't done more than 10 reps in the 24 kg snatch in forever.


Two Hand Swing
28 kg x 10
32 kg x 10
36 kg x10
40 kg x 10 x 2 sets!

Strong! The Bulldog is over half my bodyweight so I was definitely working strength and stability here and it was easy. SO nice to be able to finally train this movement after waiting patiently for so many years! It is as cool as I knew it would be! Truly the Squat/Power good morning exercise of KB Ballistics!

Capt America Arm Casts


these have to be my favorite thing to do with the 35 lb CB. Shield casts are harder for me and arm casts not as challenging. Great fun
35 x 15
     x 18
     x 20

That's it. Just about an hour then off to breakfast at the Diner with my buds. Just like the old days. Saturdays was always the comp day OR the heaviest training of the week. The entire weeks training pivoted around Saturdays; you push yourself and test yourself and then chill with those guys that really 'get it' too.

It's a miracle that I get the chance to experience training again and I don't take it for granted for one second. What a blessing it is to be able to move pain free.

datsit.Sisu/NeverQuit

Double press long cycle triceps and rows

did this last year, my PR and what I'd love to work back up to

Just had 50 minutes between clients to train this morning and i jumped at the chance to train early, as opposed to 2 pm after 7 clients. Didn't quite take enough stretchout time and it backfired a little bit. Not that I got tweaked at all but performance wasn't as good as I wanted it to be .

I probably would have been stronger in my garage by myself at 2 rather than at the studio at 9 am. Live and learn.

Long cycle clean and press
2 12's  x5
2 14's x 5
2 16's x 5( just warming up slowly and making sure teshnik was still there. 
2 20's x 5 x 5 sets

didn't get stretched out well enough and the wider stance of the double bells felt awkward and stiff today. also, overhead position was not loose enough either so that didn't go easily either. Just one of the workouts where the emphasis was on 'work'.

bodyblade laterals
3 sets of 
10/10
9/9
8/8

don't have a BB at the garage and I really like this move. It really proved itself as tough as I remember it and I pooped out early rather than get 3 x 10/10. really works my side delts and doesn't bother the shoulder joint at all.

floor kb tri extensions
5 x 10 with 16 kg all dead stop. these worked well


one db row
35 x 8/8
45 x8/8 x 3 sets


haven't done these with dbs in forever felt great, and really gets the upper back. and doesn't aggravate the elbow flexors. feels like it's really helping me balance the front back ratio of my torso.


Floor handstands


against wall 5 sets of 8 seconds haven't used a wall in a long time, felt nice to easily hit the overhead with no fear of overbalancing and having to walk or pirouette. HS were very solid.