Last Workout of the Year

What a year it has been. I was hit with the kettlebell sport bug and trained hard for the first 6 months of the year just nearly missing CMS ranking in the biathlon before a mysterious left shoulder injury, that continues to nag me to this day, has kept me from continuing to train for kettlebell sport. In the meantime, I have re-discovered the power of the basic swing and have found that I have been able to keep up my general level of fitness with swings alone. Whether or not I will return to the platform will be determined by both my shoulder and the upcoming year which will provide some new work responsibilities and therefore less training time which may make training for kettlebell sport more difficult........we will see.

Yesterday, I was surprised how sore my shoulder girdles were from the indian club swinging I had done on Wednesday. I did a short session yesterday....

Warm Up

Indian Club - 6 minutes of various exercises

HS Roundabouts(24kg) 40 reps in 1 minute/30 sec rest x 20 sets (30 minutes work/800 reps)

Anybody know of any other indian club resources (books, DVDs, YouTube clips) besides Ed Thomas's DVD which I already have?

Wednesday's Workout

Warm Up: Played with Indian Clubs for about 30 minutes. Very enjoyable

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 20 sets (400 swings)

SLDL(16kg) 10/10 x 3

Saw The Fighter tonight.....great movie. Christian Bale should win an Oscar for his performance. Absolutely brilliant acting. Check it out if you like boxing movies. You won't be disappointed.

Back In the Groove

Finally have made it through the Holidays. Now I can start to hit the bells regularly again. I have a few days off and plan to get back on a regular schedule. Santa brought me some Indian clubs and I am looking forward to playing with them in the next few days to start working on my shoulder with yet a different approach to see if things will continue to improve. Only downside of the clubs for me, is that my basement doesn't have high enough ceilings to allow me to do a vast majority of the clubell movements. For those, I will have to wait for the weather to warm up a bit.

Warm Up

HS Swing Roundabouts

*Alternating sets between 24kg and 28kg bell

*40 reps in 1 minute with 30 seconds rest

*Completed 17 sets

RBT Core

RBT Cross Over Squats - 20 reps x 2 sets

Thursday Workout

Past few days have been crazy between work and getting ready for the holidays, but today I finally carved out some time to get a quick workout in:

Warm Up

Snatch(24kg) 6 minutes @ 16 rpm - 1 hand switch

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Squatrx Tribute

I have been a longtime fan of Boris Bachman's blog, and this week in particular, it has spoken to me in several ways. The first post I found interesting was a special "birthday" post in which Boris documented 40 "pearls" that he has learned over the course of his 40 years. They are all health/fitness related and the vast majority are spot on. However, the pearl that spoke the most to me was #37:

37) Stress will ruin your posture, your breathing, and your mobility. We stress over this and that, and we stress about stress. We lose sleep because of stress and drink "stress in a can" to get us through more stress. Stress will destroy your mind and body. Stress can kill you. Stress becomes a multi-layered smothering blanket if you can't or won't step away from it.

This pearl really hits the mark. Whether you are aware of it or not, stress is taking its toll on you physically and mentally, especially in our modern, Western society. There are many ways to manage your stress, but the first step is recognizing that it is a problem. Exercise is a critical slayer of stress for me personally. I have recognized this since I was much younger, but as my life has evolved and become more complex, I also began to realize that exercise was no longer enough. Over the past year, I have become a strong believer in the benefit of mindfullness. The cornerstone of which, for me, is daily meditation. Focusing on my breath alone for 15-30 minutes a day has had a profound impact on my daily outlook and my ability to overcome the crush of stress that I encounter on a regular basis. My attitude towards work and my personal life, especially my family, have greatly improved. I am much happier and I believe much more productive. I am living in the moment, I am enjoying the sunset, the beauty of my surroundings, and am able to give my full attention to my children and wife when I am home. I am no longer replaying past events that I no longer have control over or thinking about events in the future that are not worth worrying about....instead, I am enjoying the NOW.

Today, I also decided to give one of Boris's workouts a go. He posted video of this on his most recent blog post. It is a combination routine using an escalating ladder for reps. The routine is composed of cleans, jerks, and overhead squats. The bell is never put to the ground until you are done, however you do switch hands after each rung of the ladder. For example, on the left - 1 clean, 1 jerk, 1 overhead squat, switch to right hand, 1 clean, 1 jerk, 1 overhead squat, switch, etc.....

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Work Out: Clean/Jerk/Overhead Squat (24kg)

*Rep ladder from 1 to 10 reps in each exercise with each hand

*23 minutes of nonstop work

*Heartrate at completion - 160

Boris, thanks for the great blog and the great workout......keep it up.

30 Minutes of Swing - Tracy Reifkind Style

Read an interesting article about swing programming by Tracy Reifkind earlier this week and thought I would give some of her ideas a test run today. I had a lot of energy and tried swinging for 30 minutes today using Tracy's roundabout technique. Things went well, and this technique definitely helped break up the monotony of long swing sets and also helped preserve my hands (although they are a bit tender tonight).

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

HS Swing Roundabouts(24kg)

*1 minute work - 4o reps

*30 seconds rest

*20 sets - 800 swings (19,200kg lifted)

RNT SLDL(12kg) 10L/10R x 2 sets

SLDL(12kg) 10L/10R x 1 set

Swing Drop Sets

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

HS Swing Drop Sets

*40kg, 32kg, 28kg, 24kg

*10 reps each weight in 1 minute (40 reps)

*30 seconds rest between sets

*10 sets (400 reps)

RBT Split Jumps 10 x 4 sets

Sunday Snatches

Had a great 5th Rolfing session yesterday. Huge imbalance found in the right illiacus and psoas when compared to the left side. That portion of the session was quite painful. Overall, I feel that my posture is much improved and I am feeling taller.....

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 20 minutes @ 16 rpm - switching every minute

RNT SLDL(12kg) 10L/10R x 2 sets

SLDL(12kg) 10L/10R x 1 set

Friday

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(24kg) 6 min @ 16 rpm

2 min rest

OAJ(24kg) 6 min @ 14 rpm

2 min rest

OALC(24kg) 6 min @ 8 rpm

Was really sucking wind after this workout. Need to keep after the conditioning......

More Swings

Although the shoulder is feeling significantly better, it still is not totally right. I have decided to back off the snatches a bit and continue the swing fest for a while longer......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

HS Swings:

*32kg and 28kg

*20 reps 2 Handed HS swings each weight in 60 seconds (40 reps)

*30 seconds rest

*Completed 10 sets (400 swings)

SLDL(20kg) 10L/10R x 2 sets

Sunday Drop Set Swings

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

HS Swing Drop Sets

*40kg, 32kg, 28kg, 24kg

*10 reps each weight per set in 60 sec

*30 sec rest

*10 sets total - 400 swings

RBT Assist Pistols 5L/5R x 1

GO BROWNS

Thursday Workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(24kg) 6 min @ 16 rpm

2 min rest

OAJ(24Kg) 6 min @ 14 rpm

2 min rest

OALC(24kg) 6 min @ 8 rpm

Was sucking wind tonight.

Tuesday

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 6 min @ 20 RPM - 1 switch

HS Swing(32kg) 20 reps in 30 sec/15 sec rest - 10 sets

RBT Assisted Pistols - 3L/3R x 3 sets

Sunday's Workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(24kg) 6 minutes @ 18 rpm - 1 switch

HS Swing(32kg) 10 reps 15 sec/15 sec rest x 20 sets

Still amazingly sore from the single leg deadlifts.

GO BROWN'S. We will take the win any way we can get it.......

20 Minutes of Snatches

Trying to work off yesterday's feast:

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(20kg) 16 rpm x 20 minutes - switch every minute (160L/160R)

Single Leg Deadlift(20kg) 10L/10R x 2 sets

Can already feel the pain setting in in the medial glutteus as I walked up the steps out of the basement.

Tuesday Swings

Decided to take a break from snatches today and just did some drop set swings

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

HS Swing Drop Sets

-40kg, 32kg, 28kg, 24kg bells

-10 reps with each bell per set in 1 minute

- 30 seconds rest

-10 sets completed - 400 swings

Sunday's Workout

After yet another heart breaking Brown's loss I hit the basement to work out some frustration.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(24kg) 6 minutes @ 16 rpm - 1 switch

2 minute rest

OAJ(24kg) 6 minutes @ 14 rpm - 1 switch

2 minute rest

OALC(24kg) 6 minutes @ 8 rpm - 1 switch

RBT Assist Pistols - 3R/3L x 2 sets

24kg Snatches

The shoulder continues to feel better and better. Today, I thought I would give 24kg snatches a try. I was surprised how light the bell felt, but I think that is due to the heavy diet of 32kg swings I have been doing over the past 5 months. Things went very well. I think snatching the 20kg bell for the past few weeks has helped me figure out some more technique issues with the drop of the bell and the hook grip. My hands held up very well today, I have still not been challenged from a cardiovascular standpoint - thanks to the thousands of heavy swing intervals.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(24kg) 16 rpm x 10 minutes switching every minute (80L/80R)

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets.

Wednesday

Shoulder still feeling very good. Mentally not into working out today.

Warm Up: Usual corrective exercises

Snatch(20kg) 16 rpm x 8 minutes - 1 hand switch

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest

Saturday and Monday Workouts

Forgot to post my workout Saturday. Had to work this weekend and had a big event to attend at night so had limited time to workout again.....

Warm Up - Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

Done

With work this weekend and my folks in town I completely forgot about my 5th Rolfing session scheduled for Sunday night.......will have to make up later.

Monday Workout

Warm Up: same as above

Snatch(20kg) 16 rpm x 14 minutes - switching every minute

RBT Split Jumps 10 reps x 4 sets

Short One Today

Had very limited time today between a long day at work and my 4th Rolfing session tonight. Did the best I could with the time I had. Rolfing session tonight was interesting -- worked the inner leg line. My legs are quite bowed and after tonights session I feel like I am taller. 5th session scheduled for Sunday.

Brief Warm Up

Snatch(20kg) 16 rpm x 6 minutes

90 sec rest

OAJ(20kg) 16 rpm x 6 minutes

Didn't have time for the OALC tonight.

Tuesday's Workout

For starters, my legs are still sore from the band assisted pistols on Sunday!!!

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts

Snatch(20kg) 16 rpm x 8 minutes (64L/64R)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Attempted some double 20kg jerks today. Stopped after a few reps due to discomfort in the anterior shoulder while in the rack position. I will revisit this at a later date once the shoulder heals a bit more.

Brown's Win Big/Sunday Workout

Missed a few days in the basement due to trip out of town. Returned home to the first snowfall of the season. Several inches of wet, heavy snow on trees that have yet to loose all their leaves made for some significant damage to trees. On top of this, the furnace died and I am wearing many layers to keep warm in the house. The workout, however, did get me warm......

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 6 minutes @ 16 rpm - 1 hand switch

90 sec rest

OAJ(20kg) 6 minutes @ 16 rpm - 1 hand switch

90 sec rest

OALC(20kg) 6 minutes @ 10 rpm - 1 hand switch

RBT Assist Pistols - 5R/5L x 2 sets

RBT Pillars

How 'bout them Browns!! I don't recognize this team that has beaten both the Saints and the Patriots in back to back games

B-day Workout

Turned the big 40 today, still feel like I'm 20.......just kidding!

Shoulder/scapula a bit sore today from raking yesterday afternoon.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(16kg) 14 rpm x 6 min

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Halloween Workout

Brown's have a bye this week......decided to put off raking for a while and hit the basement instead for a nice workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 16 rpm x 6 minutes - 1 hand switch @ 3 min

90 sec Rest

OAJ(20kg) 16 rpm x 6 minutes - 1 hand switch @ 3 min

90 sec Rest

OALC(20kg) 10 rpm x 6 minutes - 1 hand switch @ 3 min

RBT Split Jumps 10 reps x 6 sets

RBT Core

*Shoulder continues to feel good. No troubles increasing to the 20 kg bell for the GS lifts.

Wednesday's Workout

Shoulder continues to feel good.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Apart

Snatch(16kg) 18 rpm x 8 minutes - switching every 2 minutes

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Monday

Still in shock over the Brown's performance yesterday. Was fun game to watch.

Warm Up: Pec stretch, Stick Shrug, Face Pull, Rotational Scap Pull aparts

Snatch(16kg) 18 rpm x 6 minutes - 54L/54R

Hardstyle Swing(32kg) 20 reps in 30sec/15 sec rest x 10 sets

12 Minutes of Snatches/Swings

Shoulder is still feeling very good. Decided to continue onwards with my 16kg snatch progression. No reason to rush things along. I am planning to work my way to 10 minutes with 1 hand switch at 20 rpm prior to increasing the weight.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(16kg) 16 rpm x 12 minutes switching every 2 minutes (96R/96L)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

More Snatches and Swings

Shoulder still feeling pretty good. Had some muscular soreness in the traps which isn't surprising given how long it had been since I last snatched. Warmed up today and decided to give it another go today. This time went for 10 minutes at 16 rpm switching hands every minute. Overall went very well.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts.

Snatch(16kg) 16 rpm x 10 minutes switching hands every minute (160 reps)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

RBT Split Jumps(red) 10 reps x 4 sets

SNATCHES!!!!! & more swings

It has been about 5 months since I injured my left shoulder and I have to say over the past 2 weeks it has been starting to feel really good. I am not sure if it has been the Rolfing or the steady diet of stick shrugs, face pulls, and rotational scap pull aparts that have lead to this improvement, but I am not complaining. In fact, I have found that I no longer think about the shoulder when doing activities of daily living. So today I thought I would give some light snatches a test and see how things worked out. I have to say that snatches are probably my favorite exercise with a kettlebell and I really have been missing them. Today's session went very well. I ended up switching every 10 reps and ended up doing 200 snatches with the 16kg bell without putting the bell down. My shoulder didn't give me any problems, but I will wait to see how it feels tomorrow. Hopefully, I can start to build my volume with light snatches and start to work myself back into some GS training so I can get back on the platform.

Workout:

Warm Up: Stick Shrug, Face Pull, Rotational Scap Pullaparts, Pec Stretch, RBT Push Press

Snatch(16kg) 10R/10L x 10 sets continuous (100R/100L)

Hardstyle Swing(32kg) 20 reps 30 sec/15 sec rest x 15 sets

Thursday Workout/Shoulder Getting Better

Warm Up: Stick Shrug, Face Pull, Rotational Scap Pullapart, Pec Stretch

Hardstyle 2 Hand Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

Short one today. Life has been crazy with work, meetings, family. Just happy to fit in this short workout. Always cleans the mind.

My shoulder is actually feeling the best it has since May. Very minimal discomfort with the left arm in the overhead position. The stick shrugs are almost painless. I am starting to see the light at the end of the tunnel with this injury. I am scheduled for Rolfing session #3 this weekend.

Tuesday Workout

Warm Up: Stick Shrug, Face Pull, Split Stance Scap Pullaparts, Pec Stretch

Hardstyle 2 Hand Swing(32kg) 20 reps 30 sec/15 sec rest x 15 sets

RBT Split Jumps(red) 10 reps x 6 sets

Sunday Workout

Long weekend of work and the first bout of "the crud" is making its way through the house. Not feeling too well today, but decided to hit the basement for a short workout.

Warm Up: Stick Shrug, Face Pull, Split Stance Rotational Scap Pullback, Pec Stretch

Hardstyle 2 Hand Swing(32kg) 20 reps 30 sec/20 sec rest x 15 sets.

Done.....short and sweet.

Wednesday

Warm Up: Stick Shrug, Face Pull, Split Stance Scap Pullaparts, Pec Stretch

Hardstyle Swing(24kg) *2 handed - 20

*1 hand R - 10

*1 hand L - 10

*H2H - 10

*10 sets in 1:15 work/35 sec rest

RBT Pillar Intervals(red) *10 sec work/5 sec rest

*Anterior x 5 sets

*Lateral R x 5 sets

*Lateral L x 5 sets

*Posterior with one knee flexed x 6 sets (3 each side)

Scap Pullback Variation and Brown's Win

Yep, that is no typo. My Brown's finally pulled one off this weekend. I just happened to watch the majority of the game in the Cincinnati airport too. With 4 minutes remaining, the Brown's clinging to a tenuous 3 point and the Bengals driving, I had to board my flight being taunted by Bengal's fans who felt just as certain as I did that the Brown's would once again blow their 4th quarter lead and add another check to the loss column. Low and behold, I was shocked to learn, after landing in Cleveland, that the Brown's had held them off to get their first W of the season.

I spent the weekend in Nashville at a wedding and did not work out. However, it took most of the weekend for me to recover from my yoga experience last Thursday. Much muscle soreness!

Today's workout:

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch

Hardstyle 2 Handed Swing(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

RBT Split Jumps(red): 10 reps x 6 sets

Dave Schmitz posted a recent piece on his blog about split stance scap pull aparts and the real killer.....rotational, split stance, pull aparts. Tried these today instead of the usual scap pull aparts and really found the rotational version to cause a very significant burn to the rhomboid region. Check out the video below. At the 1:45 mark he starts to talk about the rotational variation. Give em a try and let me know what you think. These will be replacing my standard scap pull aparts from now on.

Today's Workout - Yoga

Had the day off from work today so joined my wife for a 90 minute yoga class. It was very refreshing. A perfect combination of strength moves and flexibility. I am sure I will be sore tomorrow.

Today's Workout

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch

Hardstyle 2 Handed Swings(32kg):

*20 reps in 30 sec / 15 sec rest x 15 sets

RBT(red) Split Jumps: 10 reps x 4 sets

Split Jumps were brutal. Legs were on fire. Heart pounding. Difficult time getting up stairs out of basement. Will need to do these again. Check out video below:

Sunday's Workout/Attempted Jerks

Shoulder has been feeling better and better with very minimal discomfort when I raise my arm overhead. Today I thought I might give some light jerks and snatches a go with the 20kg bell. After warming up, I tried some one arm jerks with the 16kg bell and had pain in the left shoulder so I aborted. Back to the swings!

Warm Up: Stick Shrug, FacePull, Scap Pulldown, Pec Stretch

Hardstyle Swings(24kg):

20 2 Handed

10 1 Handed R

10 1 Handed L

10 H2H

*10 sets of the above complex on 1:15 with 35 sec rest

RBT Pillars(red): 30 seconds on/ 5 seconds rest

*Front/Lateral R/Lateral L -- did two sets of this cycle with no rest

Thursday's Swings

Still a bit sore from the cleans.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec Stretch -- 3 sets

Hardstyle 2 Handed Swings(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

Cleans/Rolfing Session 2

Had my second Rolfing session last evening with the my feet/ankles and lower extremities being the main focus. This was a fairly painful session for me as the fascial plains were opened up in these regions. I already feel like my posture is improving and look forward to my next session. Unfortunately, my Rolfer is only in town for 1 week per month so I will have to wait until mid October to continue my sessions.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pulldown x 10, Pec Stretch -- 3 sets of all

GS 1 Hand Cleans

*20L/20R/20L/20R in 4 minutes with 1 minute rest -- did 4 sets overall

*Set 1: 24kg, Set 2: 28kg, Set 3: 32kg, Set 4: 28kg

RBT Cross Over(purple) Speed Squat -- 20 reps x 3 sets

RBT Pillars(red) -- 30 seconds work -- anterior/L lateral/R lateral/anterior

Hands took a beating on the cleans. It is amazing how fast the hands soften up when not working the long sets.

Sunday Workout/Brown's Lose Again

After watching another crushing defeat of the Brown's, I headed to the basement to work off some frustration.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec stretch -- 3 sets of all exercises

Hardstyle 2 Hand Swing(32kg): 20 reps 30 sec/15 sec rest x 20 sets (400 reps)

Friday's Workout/Rolfing

Met with the Rolfer yesterday. Was an interesting experience. He felt that I had a right to left imbalance as well as issues along the Z axis especially in the thoracic spine. He spent a lot of time working my back and then spent a bit of time on the lateral thigh. Had an interesting feeling of being taller when I got off the table. Will head back on Monday night for another session which I believe will be more focused on the feet, ankles, legs, and sacral areas.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullbacks x 10, Pec Stretch - 3 sets of all exercises

HardStyle 2 Handed Swing Drop Sets(40kg, 32kg, 28kg, 24kg, 20kg)

*10 reps each weight

*1:30 work/45sec rest

*10 sets (500 reps)

RBT Split Squat(purple) 20/20 x 2 sets

RBT Pillars(red) anterior,side R & L, posterior

Tuesday's Workout

WarmUp: Stick Shrug x10, Face Pull x 10, Scap Pullback x 10 - 3 sets

Hardstyle Swing(24kg)

*2 Handed Swing x 20

*1 Hand Swing R x 10

*1 Hand Swing L x 10

* H2H Swing x 10

*1:15 sec work/35 sec rest

*10 sets total (500 swings)

Sunday Swings/Brown's Lose.....Again

I love this time of year, especially being a Brown's fan. During week 1 of the season every team, and every team's fans, still has the hope of making the playoffs. However, after watching the dismal performance of the Browns I have been brought crashing back to reality. Yep, my team still Sucks!

Warm Up:

Stick Shrugs x 10, Face Pull x 10, Scap Pullbacks x 10, Pec Stretch - all 4 exercises x 3 sets

Hardstyle 2 Handed Swings(32kg) 20 reps in 30sec/20 sec rest x 15 sets

Shoulder continues to improve. I am now able to raise my left arm into the overhead position with almost no pain. Stick shrugs are also much less painful. I am hoping to start training jerks and snatches in a few more weeks. I meet with the Rolfer for my first 2 sessions this week. I remain hopeful that getting some general asymmetries dealt with will not only help me recover from this acute injury, but help prevent further troubles down the road. More to come....

More Cleans

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec Stretch - 3 sets

1 Hand GS Cleans(24kg)

*4 minutes alternating hands each minute

*20 reps per minute, 40L/40R each set

*1 minute rest between sets

*4 sets completed, 160L/160R

RBT Cross Over Speed Squats 20 reps x 3 sets

RBT Core

Cleans and Swings

Was thinking of other things I could do with the bells to keep up my conditioning and decided to give double cleans a try. I haven't played much with long cycle during my brief GS experience, but I figured now is a good time to start working on cleans.

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch x 10 reps each x 3 sets

GS Cleans(2x20kg) 20 reps x 3 sets

HS 2 Hand Swing(32kg) 20 reps in 30 sec/20 sec rest x 15 sets

Cleans went pretty well, but I didn't want to push too hard and aggravate my shoulder. I will play with these some more.

Sunday Swings

Shoulder Rehab Warmup:

Stick Shrug x 10

Face Pull x 10

Scap Pull Back x 10

Pec Stretch

*Did full circuit 3 times

HardStyle 2 Handed Swing Drop Sets(40kg, 32kg, 28kg, 24kg, 20kg)

-10 reps with each weight per set (50 reps)

-1:30 work/45 sec rest

-8 sets (400 reps)

Friday Swinging

Shoulder rehab: Stick shrug, Face pull, Scap pullback, Pec stretch - 10 reps each x 3 sets

HardStyle 2 Hand Swing(32kg):

20 reps in 30 seconds/20 seconds rest x 15 sets

RBT Cross Over Speed Squat 20 reps x 3 sets

Shoulder is really starting to feel better since I have begun the shoulder rehab exercises

Tuesday Swings

Warm Up: stick shrug, face pull, scap pullback, pec stretch - 10 reps each x 3 sets

Hardstyle Swings(24kg): 2 Hand x 20, 1 Hand R x 10, 1 Hand L x 10, H2H x 10 (50 reps)

*1:15 work/45 sec rest

*10 sets (500 swings)

*20 minutes

Sunday's Workout

Stick shrug, push up, face pull, scap pull backs - 10 reps each x 3 sets

HS 2 Hand Swings(32kg) 20 reps in 30 sec/15 sec rest x 15 sets

Swings had me sucking wind today.