OK, after a not so good showing the other day, todays training totally made up for it.
After moving stuff (3 trailer loads...I have no idea where we got so much crap) I wasn't too sure how this session would go.
I set my goals high, I know what I needed to, and this time I wasn't going to let that little timer get the best of me.
So, with the GymBoss timer set at 5 seconds, after a quick round of joint mobility, I set out on snatch set.
It was a rough set, My form broke a little at the end just because my forearms were screaming at me.
I performed the usual one hand switch at 78 reps (right hand), a little past half through the set.
I ended with 68 reps on the left hand. Not too shabby.
If you do the math this set was...
12 minutes
I was pretty pumped, unfortunately so were my forearms.
After prying my hands back open and I moved on the the next movement.
I haven't clean and jerks in a while, and I needed a press for today so I thought, why not.
Usinga 24kg bell I banded out the following.
10/10, 5/5, 7/7, 6/6, 8/8
It was tough, I had a had time gripping the bell and "getting the bell where I wanted it" on the down swing.
The Jerks were strong and easier than with the 16 kg I have been using. It seemed easier to "push myself under", but I haven't used the 24kg for a timed set yet...so we'll see how it goes.
Finished with some 2 arms swings, again with the 24kg, 3 quick set of 20,15,15
I spent about 10 minutes or so fooling around on the pull up bar with front and back lever stuff. I managed to get one leg straight on a front lever for about 2 seconds.
Pretty happy with that session, hard and fun all in one.
5 comments:
are you doing your snatches with a 24kg?
16kg. I have promised myself not to go up to the 24kg until I can do 100/100 in 10 minutes.
I will test myself with the 24kg, only to ensure I can hit my numbers for the RKC in April when I assist again, but that's it, I won't train with it.
hey, I've hit a bit of a plateau on my weight loss plan. I´m stuck around 220 and I believe a healthy weight for me would be around 185. Look at what I've started doing to try to jump over the plateau:
1. still using the Advocare stuff you gave me: 6 fish oils per day and 6 flax seed oils per day, as well as eating compliantly with Precision Nutrition plan.
2. training
a. working toward 200 snatches. Currently at about 8 minutes at 12 snatches per minute
b. 50 jerks with two 24kg kettlebells.
c. 100 (50 per side) of this combo: clean, press, front squat with 24 kg
d. 100 32 kg swings
If I maintain my diet and do this training every other day, should some weight loss be inevitable.
Is this all in one workout? Looks like a lot of volume.
Are your snatches w/multiple hand switches of just one?
If one, have you gone ten minutes with a 16kg?
HOw many kcals are you eating per day? Do you use JB's PWO recommendations?
Do you eat dairy? Grains?
thanks for taking the time. Here are your answers:
This is one workout. It take over an hour to do with all my frequent breaks. I'm tired of having the tools and know-how, and yet still having pudge. So I am hellbent on burning off the fat
The snatches are with one switch and 8 minutes is my limit at 12 rpm.
I don't count kcals but I estimate I eat around 3000. Is the PWO post work out? If so, I am aware that PWO is the only time to ingest carbs.
I use some cheese on top of my eggs in the morning. That's about all the dairy I eat. As for grains, as a post workout meal I used to include half a cup of amaranth but lately it has been a hassle to pressure cook them so I haven't had any grains in a while
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