GS Swing Drop Sets

Warm Up

GS Swing Drop Sets 30L/30R in 2 minutes with 20 seconds rest

40kg --> 32kg ---> 28kg x 2 sets

GS Swing Drop Sets 20L/20R with 20 seconds rest

32kg ---> 28kg x 1 set

RBT Tabata Leg Routine

Did jump squats with bands in the cross over position - this was very difficult and had me breathing hard very quickly

Still Swinging

Warm Up

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

Band Core Work

Band Rotator Cuff Work

GS Swings

Warm Up

GS Swings(32kg) 30L/30R 2 minutes/20 sec rest x 7 sets

Reactive Core Band Workout (see video)

Band Rotator Cuff Exercises

This core workout was very interesting. I think I am going to be very sore tomorrow.

HardStyle Swings

Warm Up

HS 2 Handed Swings(32kg) 20 reps in 30 sec/20 sec rest x 20 sets (400 swings)

Various Core Exercises with Bands

Rotator Cuff Band Exercises

Previous sets of Hardstyle swings have been limited by grip fatigue usually around the 15 set mark. Today, I used the finger lock grip (pinching my index finger with my thumb) with the two handed grip and noticed a significant decrease in grip fatigue. I would highly recommend this grip for those swinging for high volume.

Heart rate at completion of swings - 160

GS Swing Drop Sets

Warm Up

GS Swings 30L/30R in 2 minutes with 20 seconds rest

-1st: 40kg

-2nd: 32kg

-3rd: 28kg

**repeat 3 times for 9 total sets

RBT Tabata Leg Routine - 2 minutes for each exercise instead of 4 minutes, no rest between

exercises

Band Rotator Cuff Work

This was a nice change of pace for the swings. Big time grip fatigue!!!

Swinging Again

Shoulder is still a problem. Although better, not yet ready to resume training. It is beginning to look like Chicago isn't going to happen for me. Don't think I can get back into competition condition prior to August 7th. No sense to rush things and just re-injure myself.....

Warm Up

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

Various band exercises

Hardstyle Swings and Tabata Leg Routine

Somewhat pressed for time today.....

Warm Up

Hardstyle 2 Handed Swing(32kg) 20 reps in 30 sec/20 sec rest x 10 sets

Resistance Band Tabata Leg Routine - 20 minutes

Boris T,

This is a clip of some of the rotator cuff drills that can be done with the resistance bands. Focus is really on working the stabilizers of the shoulders. There are many cool things that can be done with the bands. I am looking forward to playing with them some more.

More GS Swings

Warm Up

GS Swings(32kg) 30L/30R in 2 minutes with 20 seconds rest - 8 sets

Half Get-Ups(12kg) 15L/15R

Resistance Band Rotator Cuff Work

Video Montage of My Snatch Technique Improvements

I was looking through the past 18 months of video I have collected and decided to put together the following video montage of my snatch technique improvements:

GS Swings and Right Arm Snatches

My shoulder is feeling better than ever. I think I am almost back to 100%. I am really getting excited to return to training for my GS goals. Decided to do a short set of 24kg snatches with my good arm only today to try to keep my timing. The set went well. The main thing I noticed is that my hands are not as tough as they were 3 weeks ago when I stopped snatching.

Warm Up

Snatch(24kg) 3 minutes @ 15 rpm - right arm only

GS Swing(32kg) 30L/30R on 2 minutes with 20 seconds rest x 5 sets

Oh yeah, my legs are very sore from yesterday!

More Hardstyle Swings/Resistance Band Work

Shoulder is feeling better this week. Started to do some self myofascial release which seems to be really helping so far. Also received some new "toys" today - resistance bands. As I am looking for other ways to maintain my conditioning while I wait to heal.

Warm Up - myofascial release/foam roller

Hardstyle 2 Handed Swings(32kg) 20 reps in 30 seconds/20 seconds rest x 15 sets (300 swings)

Resistance Band Tabata Leg Workout - see video clip below - 20 minutes

The band workout was a nice addition, but I can tell that I am going to be a sore puppy tomorrow. Had difficulty walking up the stairs out of the basement!!! My heartrate was 170 after swings and 165 after the tabata leg workout.

Hardstyle Swings

Warm Up

HS Swing(32kg) 20 reps in 30 seconds/20 second rest x 15 sets (300 reps)

Hindu Squats 30 x 2

GS Swings

Feeling a bit sluggish today. Had to talk myself into working out.....

Warm Up

GS Swings(24kg) 30L/30R on 2 minutes with 20 seconds rest x 10 sets

Hindu Squat 30 x 2

Finishing heart rate after swings 170

Shoulder Still An Issue

This is beginning to look like it might take longer than I initially thought to heal.....

Still with pain on certain movements.

Will continue to swing for conditioning and otherwise rest the shoulder.

Warm Up

HS 2 Handed Swing: 32kg 20 reps in 30 sec

15 sec rest

24kg 20 reps in 30 sec

15 sec rest

**repeated 10 times for 400 swings

BSS Bodyweight 20/20 x 1

More GS Swings & Half Get Ups

Shoulder didn't flare up after yesterday's half get ups so I worked them again today, slow and controlled.

Warm Up

Half Get Ups(12kg) 10R/10L

GS Swings(32kg) 20L/20R on 1:15 with 20 seconds rest x 10 sets (200L/200R)

Heart rate at completion was 176.

Swings and Get Ups

Shoulder is feeling better, but still get twinges with certain movements. Decided to work some half get ups today with a light weight and focused on packing the shoulder and thoracic spine mobility. Will see how I feel tomorrow.

Warm Up

Half Get-Ups(12kg)

HS 2-handed Swings(32kg) 20 reps on 50 seconds x 15 sets (300 reps)

Hindu Squats 30 x 2 sets

Heart rate after swings was 160.

GS Swings

Warm Up

GS Swings(32kg) 20L/20R in 1:15 with 20 sec rest x 10 sets