Anvil or Hammer

afternoon delight

Posted in Uncategorized by Mike on May 31, 2011

start top of ankle
end middle of top of foot

row 135 lbs 10 min
start toe tops
5 X 9
end floor
I need to make sure I pull to my chest not belly. I also need to make sure I don’t round my back as I near the peak of my pull, rounding my back seems to set of my nerves. I may need to drop the weight or just do sets of 3

lunge with twist 12 lb ball 10 min
start floor
10/10 X 5
end floor

snatch 24K
start floor
25/25 0:00 – 2:30
rest 1 minute
10/10 3:30 – 4:20
rest 1 minute
10/10 4:20 – 6:10
rest 1 minute
5/5 7:20 – 7:34

I thought this was decent given I haven’t touched this bell in a while, simultaneously it gave me a real appreciation for Kurts 100 reps in 4:38.

Comments Off on afternoon delight

out of town – get down

Posted in Uncategorized by Mike on May 31, 2011

I have been out of town since Friday. I did manage to get a workout in on saturday but I don’t have the details of it. Short form was:
Snatches for reps 16K – somewhere just north of 200
Cossacks – played around with weights on this and discovered I can get really deep on thes with a 16 K bell in my hands.

05/31/2011 5:45 am
Start bottom shin
end bottom ankel

halo 16K
start mid ankle
minor ROM loss, I’ll come back to this

Cossacks 8 minutes
start top of foot
5/5 BW, 5/5 8K, 5/5 12K, 5/5 16K, 5/5 12K X 2
end toe nails
I was obviously playing with the weight to see what worked. The 16K gets me deep and feels really good but there seemed to be just a tiny bit of push back from my body when I tested afterward. 12K seemed to be the best of both worlds

Halo 16K 8 minutes
start toe nails
10/10 X 6
end floor

start top of foot
These tested poorly, which they have the last few times and I’m not sure why. I decided to try a partial movement and see what happends. I tried “TGU press” – start from the floor with the punch and go to the point before I drop a leg back.

Cossack 12K X 1 to reset ROM
top of toes

TGU press 16K
toe tips
5/5 X 3
end floor
The press worked well which surprised me. I’ll play around with TGU some more to figure out what is hurting my ROM in there.

I hope to get in to workout this afternoon but realistically, it’s unlikely

Comments Off on out of town – get down