Saturday, June 19, 2010

This Weeks Training

Sunday morning was my Medium Day.

After warming up with a little Super Joints and the ETK warm up of Wall Squats, Halos and Pumps, I got into my Clean and Press Ladders.  5 Ladders of 1,2,3 with the 32 kg bell I humbly call Ivan.  In between rungs I practiced Pistols.  Going as low as I could while maintaining some semblance of control.  Finished with Bulldog Swings.  Dice rolls for time; rolled a 7; did 7 minutes of 7 Swings.  Got 7 sets.  Lucky me!

Monday was Variety.

Practiced with the Clubbells.  Qi Gong Recharge to get going and worked on Movements 1,2 and 3 from Club Swinging Essentials.

Wednesday was Heavy.

Warmed up with Super Joints.  Then practiced some Overhead Squats with a 35 lb. bar, stretched out the Hips, and got in a few TGU's with a 16kg bell.

Then it was on to Clean and Press ladders. 5 x 1,2,3,4.  For the Pistol practice, I wanted to work on the eccentric portion.  Since I was down at old Muscle Beach, I worked on stepping up onto a waist high balance beam while eliminating as much momentum as possible from the movement.  I matched reps with the press.  Felt good.  I'm now officially chasing the 5 x 1,2,3,4,5 or 150 reps.

Finished with Bulldog Swings.  Sets of 7.  Wanted 12 sets in 12 minutes.  Got it.

Friday was back to Light.

Goblet Squats and the RKC Arm Bar, TGU, Windmill combo to get things going. Used a 16kg for that.

Light day is Clean and Press Ladders and a 3 Tier Box Squat Pistol.  3 Ladders of 1,2,3 with 32kg.  Then it was on to Snatches with the 24kg.  14/14, 12/12. 10/10, 8/8, 6/6.  Took 9 minutes.

In Conclusion

A great week in training.  I isolated some leakage in my press, felt stronger in my Pistol practice and my Swings and Snatches are doing fine.  Want to work on increasing the volume with the Bulldog and get the Snatch numbers up.  Shoulders are a little sore but the Club Swinging and TGU's are a Godsend.  I plan to back off just a bit before starting my run at the 150 reps.  I have no desire in hurting myself and going backwards.  Better to pull back to go forward.  Will spend the next week working my Old Timey Physical Culture Routines, Kalos Sthenos, Pistols, and Club Swinging Essentials.  I may press on Tuesday or Wednesday but only if I feel completely up for it.

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