And this is no joke... :)
BJ#3, 3 rounds @16kg
5/5 C&FSQ
20 two hand swing
5/5 C&FSQ
5/5 C&PP
5/5 C&FSQ
5/5 TGU
5/5 C&FSQ
5/5 snatch
5/5 C&FSQ
Rest as needed, approx. 50min.
I had more fatigue in my shoulders from yesterday than expected, and a little bit of soreness, too, so I decided it was no good trying strict presses today, it could only be worse than yesterday.
And then... not only did I have to realize that even the push presses and TGUs were quite a challenge, but the squats, too! That is, the most difficult part was to keep the kettlebell in the rack position during the squats, not the squatting itself...
Anyway, I toughed it out, but now I'm really ripe for an off day. Also, I still have this blood-filled blister at the base of my right hand middle finger that would appreciate it. I can trick my way around it at cleans using baby powder (keeps the hands dry and just slippery enough not to pinch the skin) but I had better let it heal first if I am to do some high rep ballistics.
BJ#3, 3 rounds @16kg
5/5 C&FSQ
20 two hand swing
5/5 C&FSQ
5/5 C&PP
5/5 C&FSQ
5/5 TGU
5/5 C&FSQ
5/5 snatch
5/5 C&FSQ
Rest as needed, approx. 50min.
I had more fatigue in my shoulders from yesterday than expected, and a little bit of soreness, too, so I decided it was no good trying strict presses today, it could only be worse than yesterday.
And then... not only did I have to realize that even the push presses and TGUs were quite a challenge, but the squats, too! That is, the most difficult part was to keep the kettlebell in the rack position during the squats, not the squatting itself...
Anyway, I toughed it out, but now I'm really ripe for an off day. Also, I still have this blood-filled blister at the base of my right hand middle finger that would appreciate it. I can trick my way around it at cleans using baby powder (keeps the hands dry and just slippery enough not to pinch the skin) but I had better let it heal first if I am to do some high rep ballistics.
12 comments:
These front squats really rock so to speak. Personally I perform them with double KB's (when I use them)but they are great. Shoulders get a good workout too keeping them in place.
Because of yesterday's workout I also had a blood blister that was also torn due to yesterday's work (I have no smooth handles but some rough ones so that might have caused it). So I changed today's workout to a more conditioning one but it turned out I really enjoyed it.
I alternate them, today single, next Sunday the same program with two 12s. The single drill is more challenging for me, even if the load is lighter, because of the asymmetry.
Blisters are a curse, really. I get one after every high rep snatch session, usually on the right hand. Maybe I can't file the callouses so precisely with my left, or it's a form question, I don't know.
I have rough handles, too, my first 12 got smooth over time... but the others I sandpapered a little bit, just to even out the worst, seems to help, but not much.
((I tried to check out what you did yesterday and today, but your profile seems not to be public, so I couldn't get to your blog.))
I write down my workouts at girya.
http://www.girya.se/forum/forum_topics.asp?FID=8
look for the workouts by Blutsj (that is the nickname I chosed).
I am really impressed by the swing workout you did a few days ago. Guess you have a strong grip.
I am with Gunther, double KB front squats are fantastic. Not too technical but yet a big return on investment for strengthening the core and legs.
Gabi, nice to see you rectified your profile issue and keep up the great detail in these training sessions.
Gunther,
wow, you do a great big amount of Hindu squats. How are they on the knees?
I tried them once (that was David Whitley's Brutal Minimal Fitness from DD), but they caused sharp pains after a few reps so I changed to normal back squats. Maybe I just needed some time and practice to get used to them.
Franklin,
yes, I guess single FSQs are harder on the core and from doubles you get more bang for the legs, both are great.
And in combos they are great for conditioning, too.
Try this, if you like (Gunther, you might like this too, as you seem to dig burpees):
double clean - front squat - push press or jerk as you arise from the squat (thruster is the name, I think) - drop the kettlebells forward like from a snatch - repeat, for timed sets. I think I did this 30 on, 30 off and was smoked... The snatch drop makes quite a difference of dynamics.
Gabi, thanks for the recommendation on the combo lifts with the thruster. I will be integrating combo lifts back into my next training cycle.
The one month cycle prior to my current one I was doing sets of thruster 1,2,3,4 ladders with double 16's with jump roping between sets .. absolutely smoked me! Thrusters are just plain nasty ..
Franklin,
Thruster ladders with jump rope - that's another dimension of the Man Maker, I'm sure!
Certanly will give that a try. hd something similar on my mind already.
Hindu squats: Just take them easy. I do not believe in rushing them, try a slower tempo, or do lower reps for multiple sets. eg 10 reps, small rest with eg a kb drill etc. I will never go to 1 giant set of 500. If I use them I stay in the 100-200 range (when doing 1 set i never went above 100, but I prefer the smaller set idea I use). Most of the times I can handle them really well, but sometimes when I combine them with jumping rope i get some pain in my knees also. i just stop doing them and use other versions. It is not a magic exercise, just one way that leads to your destination. There is no miracle exercise, just good work that brings you to the desired goal.
Try add some shoulder flexibility stuffs like windmill.
Over head squat is a good shoulder reliever. This was better than what my massage therapist did to me, and saved my snatch numbers.
Overall, very intense. Get the RKC snatch numbers right and you'll enjoy.
Gunther,
Thanks for the tips. I'll try and build them up slowly, not for conditioning yet, but in a Joint Mobility routine.
Taikei,
Your visit is an honor. Thank you for the support.
I'll start with overhead squats right tomorrow, fits perfectly to what I've been planning. Windmills I could connect with TGUs. I used to do some early morning Joint Mobility work, but I have neglected them for a while - time to bring it back, too.
I'll report on the goings.
I'll make occasional visit to cheer you up. I really like your work ethic.
Taikei, that's very kind of you, thank you.
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