pistols...
24kg 5R/5L
24kg 5R/5L
32kg 5R/5L
48 kg 1R/1L
48kg snatch 1R, 3R
20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20kg 20 H2H swings
1 minute jump rope
20 kg snatch 10R/10L
1 minute jump rope
20 kg H2H swing x20
1 minute jump rope
knocked off a bottoms-up clean + press with my left hand today......hurt like hell but still making steady progress
Wednesday, October 22, 2008
Tuesday, October 21, 2008
training today
NEW RKC snatch test
20 overspeed snatches w/ R arm rest 20 seconds repeat 3 more times...
finished with 1:20 remaining....all done with just R arm
conventional deadlift....figured id give it a go focusing on crush grip w/ left hand
115 x5
135 x5
135 x5
135 x 5
135 x5
24 kg C+P ladder with just left hand 5,4,3,2,1 x2
20 overspeed snatches w/ R arm rest 20 seconds repeat 3 more times...
finished with 1:20 remaining....all done with just R arm
conventional deadlift....figured id give it a go focusing on crush grip w/ left hand
115 x5
135 x5
135 x5
135 x 5
135 x5
24 kg C+P ladder with just left hand 5,4,3,2,1 x2
Training 10-20-08
F.Squat
135 x5
185 x5
225 x 4
275 x3
295 x1.....felt really heavy for some reason
Clean and Press + Pull-up ladder
24kg 16kg
5,5,5,4,44,3,33,2,2,2,1,1,1 R + L
5,5,4,4,3,3,2,2,1,1 x2 just L and pull-ups
135 x5
185 x5
225 x 4
275 x3
295 x1.....felt really heavy for some reason
Clean and Press + Pull-up ladder
24kg 16kg
5,5,5,4,44,3,33,2,2,2,1,1,1 R + L
5,5,4,4,3,3,2,2,1,1 x2 just L and pull-ups
Friday, October 17, 2008
short training session..
circuit ran through 3 times w/ 20 kg bell...
20 swings
20 prisoner squats
20 swings
5 BW Pullups
20 swings
5 pushups
20 swings
pistols 5L/5R
20 swings
plank to pushup x 20
20 kg Get-ups 2L/2R
20 swings
20 prisoner squats
20 swings
5 BW Pullups
20 swings
5 pushups
20 swings
pistols 5L/5R
20 swings
plank to pushup x 20
20 kg Get-ups 2L/2R
Thursday, October 16, 2008
back into the grind!
So this past tuesday i was back at the hand clinic at Beth Israel hospital for a follow up visit after my second hand surgery. They finally took the pins out of my hand less than 2 weeks ago and I no longer have a cast or splint. Apparently i am several months ahead of schedule for the healing curve by about 4+ months. The doctors are amazed at my recovery pace and cannot explain why. They took pictures and video of my hand as well as called in several other doctors to show off my capabilities....more pics to be posted soon.
They said that i will NOT be sent to formal rehad b/c it will be a complete waste of my time :)
Good pain / Bad pain is my training guideline
Workout....
Clean and press and pullup latter...
1st performed with 1 20kg bell
1,1,1 2,2,2 3,3,3
20 20kg H2H swings
2nd performed with 2 20kg bells
1,1,1 2,2,2 3,3,3
10 Double 20kg swings
3rd performed just with c+P 20 kg kb on left side
1,2,3,4
bent over row latter just on left side w/ 20kg bell
1,2,3,4,5
20 kg snatch on left side
6, 2....then hand started to get sore so i called it quits
They said that i will NOT be sent to formal rehad b/c it will be a complete waste of my time :)
Good pain / Bad pain is my training guideline
Workout....
Clean and press and pullup latter...
1st performed with 1 20kg bell
1,1,1 2,2,2 3,3,3
20 20kg H2H swings
2nd performed with 2 20kg bells
1,1,1 2,2,2 3,3,3
10 Double 20kg swings
3rd performed just with c+P 20 kg kb on left side
1,2,3,4
bent over row latter just on left side w/ 20kg bell
1,2,3,4,5
20 kg snatch on left side
6, 2....then hand started to get sore so i called it quits
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