Tuesday, September 2, 2008

Heavy Swings

Feeling back to full strength.  No back pain at all.  Much Z-health done over the past 2 weeks.   

24kg Snatch 20L/20R
24kg Dead Snatch 10L/10R x 2 sets
24kg Hang Snatch 10L/10R x 2 sets
32kg 1 Arm Swings 10L/10R on the minute x 12 sets

Hands started to get sore on set 8 of 1 arm swings.  Last four sets were 20 reps of 2 handed swings.  Thought my forearms were going to explode.  Heart rate at completion of 12 minutes swings was 176 (my calculated max heart rate = 183 bpm).  Also started doing some self myofascial release.  One very helpful exercise is rolling a tennis ball or lacrosse ball over the flexor muscles of the forearms.  Feels great after a grip intensive workout. 


Aaron Friday said...

That's a big meal you dished up for yourself. Swinging like that is a serious workout by itself, not saying anything about all the hard snatches done beforehand.

I'd say you have a successful formula. No need to push any harder than this.

MKSchinabeck said...

Thanks Aaron. Your and Faizal's program have worked well for me. I feel prepared for the Cert. I plan to start tapering in about a week. I look forward to meeting you in a few weeks.