GS Swings

Warm Up

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

Swings

Tried shortening the rest interval today. Was more challenging, but mostly felt it in the grip.

Warm Up

2 Handed HS Swing(32kg) 20 reps on 45 seconds (30 sec work/15 sec rest) x 15 sets (300 reps)

Hindu Squats 30 x 2 sets

Finishing heart rate after swing sets 174 (calculated max hr 181).

Shoulder is slowly improving. I am hoping to start back to regular training next week as long as it is feeling better.

Yes, More Swings

Decided to give the Hardstyle swing intervals another go today, but added an additional 5 minutes for a total of 20 minutes or 400 32kg swings. Still only got my heart rate up to 168 at the end of the set. Also hit some Hindu squats and had a difficult time climbing the stairs out of the basement.

Warm Up

2 Handed HS Swings(32kg) 20 reps on 1 minute x 20 minutes - 400 swings

Hindu Squats 50 x 2 sets

Hardstyle Swing Intervals

Wanted to see if some Hardstyle swing intervals would get my heart rate higher than the one arm GS swing intervals I did on Monday and Tuesday.

Warm Up

Swing(32kg) 20 reps on the minute x 15 minutes - 300 reps

This was done mostly as 2 handed swings, but a few sets were 10L/10R one handed. Was able to complete the 20 reps in about 30 seconds giving me 30 seconds rest between sets. When complete, my heart rate was 180. I could have done more sets, maybe up to 20, but my hands were starting to get sore. Prior to my GS training, I never had the conditioning to complete the set I did today. My shoulder is slowly feeling better, but I still don't think I am ready for overhead work.

More of the Same

Warm Up

Swing(32kg) 30 rpm x 1 minute/rest 30 seconds - 6 sets per hand - 180/180

Swings and More Swings

The shoulder remains pretty tender. Seems to be more of a muscular injury. The position that seems to recreate the pain is the rack position of the double jerk. Pain seems to be more in the rhomboid region vs trapezius. Hit the foam roller today.....feeling pretty good currently.

Warm Up

Swing(32kg) 20 reps in 45 seconds/30 seconds rest - 10 sets each hand for grand total 400 swings

BSS(2x16kg) 10/10 x 2

Heart rate only made it up to 160 at the end of the swings. May need to do more reps with each set to drive the HR up. Plan to keep swinging in hopes of preserving some conditioning during the healing process.

Shoulder Flare Up - Taking Some Time Off To Heal

Developed significant left scapular/trap tenderness again Wednesday morning. I will be shutting things down for a while trying to heal. Will plan to reanalyze both my jerk and snatch technique to attempt to determine what is triggering this problem. I remain hopeful that I can heal and resume training in time to reach my goal of CMS in biathlon at the WKC Worlds in early August. In the mean time, I plan to do a lot of swings in hopes of maintaining my general conditioning and hand conditioning.