Monday, August 9, 2010

Back in the Saddle part 2

Sunday morning at the park, I warmed up for about 15 minutes with some light dumbbell and Clubbell practice and then got into the workout...

  • Pull Ups:  4 sets of 5.  First set; overhand grip, second set; over under, third set; under over, fourth set; under under.
  • 24kg 1 Arm KB Rows 3 sets of 5
  • Ring Rows 3 sets of 5
  • 16kg Crush Curls 3 sets of 5
  • 24 kg Snatch:  12 minutes, as many comfortable sets of 5 and 5.
I wound up with 8 sets (80 reps) on the Snatch.  Considering a month and a half without Snatching and that I didn't push myself too hard, I felt pretty good about this outcome.  I really tried to focus on the form and technique aspect of it before I go back into "smoke yourself" mode.

Monday night after work we'll work legs and swings and then see about getting back into the Rite of Passage...

Saturday, August 7, 2010

Back in the saddle...

Well after a month in a half of intermittent Program Minimum, Clubbell practice, Qi Gong, Super Joints and recovery from Periodontal Surgery, I had my first heavy KB workout in a long time.  Took it easy but felt great.  Here's what was done:

32kg 1 Arm Clean and Press: 3 sets of 3/3
16kg Double Clean/Press and Iron Cross: 3 sets of 3
Chest Expander: 3 sets of 10
SWAT Dips in the Rings: 3 sets of 5
Push Ups in the Rings:  3 sets of 5

Finished with some leg raises and cobra stretch.

It was great to put the 32 up again.  Felt heavy but not intimidating.  Looking forward to getting back to ladders in a couple weeks.

Tomorrow will be "back" in action with Pull Ups, Rows and Snatches...