Must be a kind of virus infection

Low energy, sore throat, nausea, chills and a rather mysterious pain somewhere between ribcage and shoulder blade on my right side. Will take the rest of the week off and then we'll see.

SLDLs, yippieee!

Although it took me AGES since the CK-FMS to figure that stabilizing voodoo out, I finally did and that's what counts :)

3*20 DARC swings @16kg

5/5 "chest opening" windmills (non-working arm behind back) @16kg
5/5 SLDLs @16kg
5 rounds

swings @20kg, alternating
30 one hand swings (1/1, 2/2, 3/3, 4/4, 5/5)
30 two hand swings
45sec on, 30sec off
12 rounds
15min, 360 swings

Yesterday:

10 swings L - 10 swings R - 10 cleans L - 10 cleans R - 10 snatches L - 10 snatches R @16kg
3 rounds

1/1 Shoulder Flow @16kg
3/3 windmills @ 16kg
3/3 OH squats @16kg
3 rounds

3*1/1 side press @16kg
3*1/1 bent press @16kg

10*1/1 two hands anyhow, @16+12kg, windmill style and OH squat style

5*20 fig.8 to a hold @16kg

Sore, lol

Thank to those doubles I now move like an Imperial AT-AT Walker from Star Wars... I did a bit of swinging yesterday, but today's definitely off.

Yesterday:

40 swings (10 two-hand, 10 L, 10 R, 10 two-hand) @16kg
1min on, 30sec off
20 rounds (30min, 800 swings)

Some doubles

I haven't done them for quite a while. Add in a few heavy snatches and swings and there you go, "elegantly wasted" :)

#1
Shoulder Flow, 10min (clean - press - OH squat - windmill - TGU to floor - arm bar - TGU to standing - windmill - OH squat - lower to rack - switch hands and repeat) @12kg

#2
5*Double C&P-Snatch-combo (dbl. clean - press - snatch drop - snatch - lower to rack - reclean etc.) @2*12kg
5/5 snatches @20kg
10 rounds

#3
10 steps Bear Crawl + 10 Renegade Rows @2*16kg
20 two hand swings @24kg
5 rounds

#4
10/10 snatches @16kg
20 Figure 8s To A Hold @16kg
3 rounds

Get-downs with presses

clean and 3 military presses - get down to kneeling - 3 kneeling presses - get down to lying - 3 arm bar presses - get up to half kneeling - 3 kneeling presses - get up to standing - 3 military presses - switch hands and repeat on the other side, @12kg
10/10 snatches @16kg
5 rounds

This is a killer :)

Some more pics

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As for training today:

two-hand swings, 30sec on, 30sec off, alternating 24kg and 32kg, 10 rounds

All because he was late

VO2Max, 15:15, @12kg
120 sets of 9
one full hour, 1080 snatches

I decided to do my MaxVO2 session before training a client. Planned were 70 sets so I got there 35min earlier. Then it turned out he'd be about 15min late. Okay, I said to myself, I could just as well do all 80... Then: "Okay, simply keep snatching until he shows up."... When he showed up I was at 114... I had to make it 120 :)

Corrective Get-ups

Different styles (see Brett's blog), many sets of 1/1 scattered throughout the day - with a half empty water bottle.

GTG those presses

Strict military presses @12kg, 27 sets of 5/5 on long rests.

Originally I thought around 20 would be cool, but then I was translating, too (a set after each paragraph seemed just fine), so I didn't really keep track just kept making strokes on a piece of paper - and that's how many I had at the end.

Yesterday around noon

VO2Max, 15:15 @12kg
60 sets of 9

It felt like the 50 on Monday, which went easier than the 40 on last Saturday. Around 30 I fell into some kind of automatic mode and felt like I could go on and on and on like a machine. Well, 70 sets to come on Monday, 80 on Thursday or Friday - let's see if it's true :)

Fall colors

Wow, like illustrations from a book of fairy-tales... Gotta love this spot :)





More pics to come when I get them.

This was a good one

5/5 military presses @12kg
10 swing-flip-catch-squats @16kg
10 rounds, cca. 30min

Tough combo

A.m.:
VO2Max, 15:15, 50 sets of 9 @12kg.

Once again I forgot my sock sleeves, and I used up the rest of my tape for my training partner who showed up with shredded hands but insisted on doing it anyway - so no hand protection for me today. Which left me no other option than really concentrating on perfect hardstyle form every single rep - and it went better than ever: not only did my hands stay intact but I didn't even come close to breathlessness.

Before evening class:
clean - jerk - snatch-drop - snatch - slow pull down to rack - this is one rep.
@16kg
2min on (1min L, 1min R, 7-8 reps each), 1min off
7 rounds, 21min

This absolutely smoked my forearm. Now that I think about it, I guess this was the first time I did 2min:1min combo sets @16kg at all, but I'm pretty sure I never did 1min/arm before. Halfway into it I was thinking of switching hands every rep but then I just sucked it up and gutted it out. Those slow negatives, especially towards the end, did make me a better man :)

Nothing special

Lots of Brettzel and other correctives,
VO2Max, 40 sets of 9 @12kg.

I'm still undecided whether I should work this up to 80 sets or stop at 50 or 60 and start over @16kg. An inner voice is telling me I should actually be doing this @16kg, the former version is just procrastination. Another one says 9 reps/set is pretty fast though,  working up to 80 sets at that cadence could just as well be beneficial.