Worked out on Saturday this weekend, but delayed my entry as I wanted to post some video. My shoulder has been feeling its best in a long time. I have now been snatching without any real problems. One arm jerks have also been going well too. Today, I decided to give double jerks a go to see how things felt. I was hoping to do a few short 3 minute sets with the 24kg bells. Initially planned to go at 8 rpm but the bells felt so light and I was just standing around so I picked the rate up to 10 per minute. However, after the first minute, I could start to feel some pain in the left shoulder so I decided to shut it down. No point in hurting myself again, especially since I am so close to being back.
Warm Up: Pec Stretch, Stick Shrug, Face Pull, Scap Pullapart
Indian Clubs: 5 minutes
Snatch(24kg) 8 minutes @ 14 rpm - 1 switch (see video below)
I have been playing with Morozov's technique, leaning back on the drop and trying to get the elbow to my waist before the hip hinge. I really like this drop. From the video, it looks like I still have some work to do in order to consistently get my elbow to my hip especially as I fatigue. Just feels good to be snatching again and I look forward to beginning double jerks in the near future.
Snatch VO2 Max Protocol(16kg) 8 reps per 15 sec/15 sec rest
*alternating arms each set
*50 sets total (25R/25L)
*HR at completion - 134
RBT Cross Over Squats - 20 reps x 3 sets
Also spent some time playing with a new GS snatch technique as outlined in the video below from Igor Morozov. I have a lot of work to do with this, but I think it could be an interesting change in technique for me. I did several sets of 20 reps with each hand starting with 16kg then moved up to the 20kg and 24kg bells
Had to start a bit earlier today as I had a 7:30 AM meeting today......so I was up at 0515 and done by 0600. Sure is nice to be done with the workout when I get home from work. More time to spend with the family and take part in the kids activities without worrying about fitting in a workout.
My life has been getting more and more hectic with work and the kids getting involved in more activities. My time for working out has been getting pinched. So I decided to try to workout in the morning before work which means rise and shine around 5:20 AM. I am not usually a morning workout guy, but today things went OK.
HS Roundabouts (24kg) 40 reps in 1 minute/30 seconds rest x 15 sets
SLDL(16kg) 10/10 x 3 sets
Finished around 6:20 AM. Breakfast, shower, and made it to work by 7:30AM. Worked out well tonight not having to try to fit in a workout after getting home from work. I will continue to give this a try. I think it will work best with my schedule and continue to allow me a regular workout.
Fit in a short workout today.....between putting together my son's new lacrosse net in freezing temperatures and trying to watch the Brown's last game of the year I was a bit pinched for time. I also hooked up with a friend today for some kettlebell instruction and we did a swing workout together.
Brief Warm Up
HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 15 sets