Heavy Swing nap

Korábbi felismerésem, hogy nálam kimaradt a heavy swing időszak, így ma az alkar-felkészítés jegyében meglengettem az itthoni legnagyobbat:

JM
10x20 SW @ 32 kg
2-2 (l,r) C&P @ 20 kg
2-2 (l,r) C&P @ 24 kg
1 (r) C&P @ 32 kg (!)
1 (l) try on C&P @ 32 kg then 1 (l) push-press @ 32 kg
1 (r) C&P @ 32 kg
1 (l) try on C&P @ 32 kg then 1 (l) push-press @ 32 kg

10 rounds, top of 90 sec:
20 SW @ 32 kg
10 pushups
stretching

Az első 200-nál még éreztem, hogy húzza, ott 30:30-ban ment, a végén nem is az alkaromra húzódott, hanem a tüdőmre...

Mostantól magyarul

Comrades and Comrade Ladies! Sajnos a titkos edzésnaplóm egyre ismertebb, már legalább heten vagytok, English language is okafogyott, ezért mostantól magyarul. (Amíg a spanyolom elég jó nem lesz... pedig milyen szép lenne a escalera de pulse militar vagy a balanceo de solo mano :)

Ma is sissy voltam, mert egész délelőtt a hátam közepén lévő titkos és misztikus problémával küzdöttem, amely miatt a bal vállamat jól meg is húztam/erőltettem. Ettől persze a vállmobilitásom sem javult - eddig is a bal volt mobilabb.

Ma:
JM
10-10 (l,r) halos @ 20 kg
JM
10-10 (l,r) halos @ 20 kg (yes, twice)

3 rounds:
   20 SW @ 24 kg
   20 mountain climbers

MP ladders: 4, 4, 3, 4 steps @ 20 kg

10 min Long Cycle C&J: 62 reps (about 8 min)
10-10 (l,r) halos @ 20 kg
stretching

9. percben abbahagytam, mert nem akartam még jobban meghúzni.

VO2max Session

So did I spin up my forearms for the task?

JM
5-5 (l,r) CL @ 16 kg
3-3 (l,r) WM @ 16 kg
5-5 (l,r) MP @ 20 kg
3-3 (l,r) WM @ 20 kg
20 SW @ 24 kg
3-3 (l,r) WM @ 24 kg

VO2max protocol, 36:36, 18 rounds, 20 kg
12 rounds @ 17 reps
2 rounds @ 15 reps
4 rounds @ 13 reps
stretching

WTF. I'm still not on the level I was on 9/11 :) This year I mean! What did I do wrong. I should've not gone to London? Did it set back that much?

"I Didn't Want It" Thursday

JM
5 x 20 SW @ 24 kg
10-10 (l,r) halos @ 20 kg
5 x 20 SW @ 24 kg
10-10 (l,r) halos @ 20 kg
8 x 22 SW @ 24 kg (really it was 30:30 @ 22 reps)
10-10 (l,r) halos
stretching

So. It would've been my rest day but I could not stand not to grab a bell. Only swings with the groups but at the end I very much felt my forearms. On one hand it was disturbing that a couple of swings could make them burn. On the other hand I was glad that so far I gave some real work to my forearms to get in shape for the weekend. So we'll see at the weekend...

Wednesday Squat & Press

JM
30 hindu squats
20 SW @ 24 kg
20 GS @ 20 kg
10-10 (l,r) CL @ 24 kg
10-10 (l,r) lunge FW @ 20 kg
5-5 (l,r) dWM @ 16+16 kg
10-10 (l,r) see-saw Press @ 2x16 kg
10 dSq @ 2x16 kg
10 burpees

MP ladders 4, 3, 2 @ 24 kg
45-45 secs (l,r) standing overhead @ 24 kg

Forearm buster, 3 rounds:
30" SW @ 24 kg
30" SW @ 32 kg
30" rest
30" SW @ 32 kg
30" SW 24 kg
30" rest

10-10 (l,r) halos @ 20 kg
stretching

I couldn't do the forearm buster properly. The first round went with 20 reps but afterwards I barely managed to squeez 10 reps in the second halfs. But everybody was down, something was in the air... :(

Monday Group

JM
3 rounds:
20 SW
10 pushups

3 rounds:
5-5 (l,r) C&P @ 20 kg
1-1 (l,r) TGU @ 24 kg

VO2max protocol 15:15, 40 rounds, 8 snatches/round @ 16 kg
10-10 (l,r) halos @ 20 kg
stretching

Weekend Session

JM
1-1 (l,r) AB-TGU-AB @ 16 kg
3-3 (l,r) WM @ 20 kg
1-1 (l,r) 5 SW-5 MP-5 SN @ 20 kg

VO2max protocol, 36:36 snatches @ 20 kg
6 rounds @ 17 reps
4 rounds @ 15 reps
2 rounds @ 13 reps
stretching

Swing Is Good

JM
1-1 (l,r) TGU @ 24 kg
15:15 swings, 20 rounds, 11 reps/round, total 220 swings @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching
JM
3 ladders of 1-2-3-4 MP @ 20 kg
Top of the minute:
4 x 25 SW @ 24 kg
4 x 20 SW @ 32 kg
4 x 15 SW @ 40 kg
4 x 20 SW @ 32 kg
4 x 25 SW @ 24 kg
stretching

I'm glad that I could do all the swings :) Not one skipped. My forearms are getting stronger, hope that the weekend 36:36 will be good.
Today's total: 640 SW - 420 @ 24 kg, 160 @ 32 kg, 60 @ 40 kg :D

End of Big Fat Weekend

After overeating for three days (multiple birthdays, stress@work) and not doing anything resembling the swing or snatch I put myself to the task:

JM
couple of cleans @ 20 and 24 kg
10 step DW @ 20 kg
30:30 swings, 10 rounds, 220 reps @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching
JM
VO2max protocol, 15:15, 50 rounds, 8 reps/round, total of 400 snatches @ 16 kg
1-1 (l,r) TGU @ 24 kg
10-10 (l,r) halos @ 20 kg
stretching

pppppfffffeeewww.

Clean & Jerk

JM
2-4-6-8-10 ladder of DL, GS, SW each @ 24 kg
10-10 (l,r) halo @ 20 kg

without putting down:
   (l,r) C&P, 3 SN, WM, change hands with alt SW
   (l,r) C&P, 2 SN, WM, change hands with alt SW
   (l,r) C&P, 1 SN, WM, change hands with alt SW

1-1 (l,r) TGU @ 20 kg
1-1 (l,r) TGU @ 24 kg

10 min Long Cycle C&J @ 24 kg: 84 reps

10-10 (l,r) halo @ 20 kg

Didn't Want it...

I had some stiffness in my shoulder blades (!) after the successful weekend so I didn't want it:

JM
4 x 30 sec one handed swings (21 reps/round)
20 hindu squats (old syle, I dont't know the harder, new one)
2-2 (l,r) AB @ 24 kg
20 SW @ 24 kg
3-3 (l,) WM (KB low pos) @ 24 kg

VO2max protocol 15:15, 24 rounds, 8 reps/round @ 16 kg
Viking push press 15:15, 16 round, 9-10 reps/round @ 16 kg

10-10 (l,r) halos @ 20 kg
stretching

Yesterday I teared my palms a bit so I was cautious and switched to vpp after 16 rounds.

Press and Snatch Weekend

Saturday:

JM
2-2 (l,r) AB @ 16 kg
3-3 (l,r) AB @ 20 kg
4-4 (l,r) AB @ 24 kg
15 x 2-2 (l,r) C&P @ 24 kg
stretching

Sunday:
JM
2-2 (l,r) WM @ 16 kg
20 SW @ 20 kg
2-2 (l,r) WM @ 20 kg
20 SW @ 24 kg
2-2 (l,r) WM @ 24 kg
20 SW @ 32 kg

VO2max protocol, 36:36, snatch @ 20 kg
10 rounds @ 17 reps
2 rounda @ 14 reps

10-10 (l,r) halos @ 24 kg
stretching