Monday, May 31, 2010

Sunday Morning Training

Warmed up with the Super Joints.  This is such a great way to get started and loosen up.  Especially when the real job has you riding a desk most of the time. 

ROP Medium Day.

Clean and Press Ladders 3 ladders of 1,2,3 @ 32kg  with Pistol Practice in between. 
Two Hand Swings with Bulldog.  Dice rolls for time.  Rolled a 9.  Did :20 seconds of work and :40 seconds of rest for 9 rounds.  Averaged 14 reps in those :20 seconds.

If I'm doing the math right, Sunday's volume looked like this:

(1+2+3)2 x 3 = 36 x 32 = 1152kg pressed (2540lbs)
14 x 9 = 126 reps x 40kg  = 5040 kg swung (11113.2lbs)

Cool down:  Hanging Leg Raises 5x5 and Cobra Stretches.  Arm Bar when I got home with 24 # bell.

Highlights:  Mrs Bradley joined me and shadowed me on the ladders and the Swings.  She used a 24# bell for the Clean and Press and did her Swings with the 35#er.  My lady did some good work.

Felt the second round of Pistol practice was the best attempts of the 3 rounds.  I had more control in the decent which for me is important.  I know once I pass parallel, I start to get anxious about falling backward.  I think next time around I will try to go even lower and ride the anxiety all the way down.  Once I get to a certain point, I loose either strength, flexibility or both and then fall back.  I want to get that "fall back" part lower and consistent.

Tuesday (Heavy day) I will shoot for 3 x 1,2,3,4 on the Clean & Press plus Box Pistols and then see what fate brings for the Bulldog.

2 comments:

  1. I have to say a pretty tough workout, I've done some but not at your weights. Pistol practice was the toughest for me. Hats off to you 2.

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  2. Thanks for chiming in, Kettlebellworx. It is hard work, but always pays dividends. The Pistol is my nemesis, but mark my words, I will own this drill!

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