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Post by meguro on Jun 25, 2016 12:24:15 GMT -5
6-25-16 -Straddle lever body rows, 3x10, 1 -dips, 31 -kb snatches, 24 kgs, 5x2x10
There's no way around it, just gotta do snatches any way I can. Switching from advanced tuck to straddle front levers cut my pulling strength by 2/3. Instead of 31, which was the next step with the ATFLBR's I had to break it up into 3x10, 1.
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Post by meguro on Jul 14, 2016 11:24:27 GMT -5
I recently returned from a visit to Japan ( Tokyo,Noto peninsula, Nagoya, And Kyoto) and had my first workout after 10 days of nothing. Body weight dips and ATFLBR's did not suffer, and I hit straight reps of 34 in each. I then tried some KB snatches and stalled at 24 reps. Maybe it was the jet-lag, but I'm inclined to think that eating and drinking, with a little bit of sightseeing is not conducive to maintaining any kind of KB conditioning, which I was already in short supply of before the trip.
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Post by meguro on Jul 16, 2016 6:29:26 GMT -5
Working on building up lost capacity. Yesterday's workout comprised KB snatches, 10x10, 24kgs. I tried working in some pull-ups but the lats were having none of it. Instead, I did some one-armed hangs. These turned out to be more of a grip challenge than a stretch, 2x2x10 secs. You can dismiss those scenes in movies where the hero or heroine hangs from a helicopter skid, or arrests a fall by grabbing onto a ledge. That there is circus performer grip strength. Today's work out pull-ups and dips with 16 kgs on the belt, 2x4x10. I also did 5 KB snatches, and my hands said, "no gracias." Like I said, working on some lost capacity to do work.
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Post by meguro on Jul 17, 2016 7:45:19 GMT -5
7-17-16 -fat grip db c&p, 2x24 kgs, 20 -kb snatches, 5x2x10, 24 kgs
A fat grip makes weight normally manageable, a bit of a handful. I struggled with this weight (also, I squat like an 8 year old). The snatches, in comparison, were almost a breeze. I'm raising calluses, again, and I'm not happy about that. I feel as if I'm catching the kb in the wrong spot on the downswing. Between the fatgripz and snatches, my hands and forearms are smoking.
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Post by meguro on Jul 19, 2016 10:43:29 GMT -5
7-19-16 -ATFLBR's 35; dips, 35 -kb snatches, 24 kgs, 5x2x10 -pull-ups, 16 kgs, 4x10; dips, 16 kgs, 4x10
The hands hardly felt strained from the snatches. I successfully avoided pinching my palms with the kb handle. I'm also noticing that doing snatches in small sets makes 100 less onerous as the days go on. I figure I'll need to double the volume to make 100 in 5 minutes, and double that to do 200 in 10. Baby steps.
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Post by MMX on Jul 19, 2016 11:09:08 GMT -5
The way I have come the closest to 100 in 5 minutes with the 24kg was 10/10 with a short rest between each 20 of 3-4 deep breaths with the KB resting in the top and not setting it down. I will do it tomorrow morning and let you know.
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Post by meguro on Jul 20, 2016 10:57:33 GMT -5
I tried 10x10, but instead of short rests, I'd pause at the top for a beat. Anyway, my grip would eventually weaken which would screw the rhythm and I'd gas out in the mid 80's. I'm trying to take the grip out of the equation by building up volume and frequency. Thing is, that's the same formula for messing up the grip. Let me know how it goes. 7-20-16 -5x2x10 kb snatches, 24 kgs -dips, 5x10, chin-ups 3x10 No object for today other than to get the snatches done.
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Post by meguro on Jul 21, 2016 12:25:30 GMT -5
No snatches today as the calluses look like they're about to rip off. Instead, I went with some fatgrip db jerks, 2x24kgs, 4x10.
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Post by MMX on Jul 22, 2016 11:29:34 GMT -5
I hear ya on the calluses.
I found I had to do no more than 2 sessions of Snatches a week. 1 for power with lower rep sets and another with the lighter bell (16-20kg) for longer rep sets.
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Post by meguro on Jul 24, 2016 11:25:02 GMT -5
It's a phase we have to get through. Noticed that as I get in the higher rep ranges, I tend to get the flesh of the top of my palm pinched by the KB handle, which tends to rip the calluses. I think maybe reduce the reps per set, but increase the sets in order to get the volume up without the fatigue. So I did snatches of the 24 like this 60, 40,40, 30,20,10 yesterday. I broke up the last 30 reps into 2 of 20 and 10 because fatigue. I'm also trying to to deliberately slow down the pace, take two breaths at the top- idea is to dwell in pain of the exercise longer, kinda like TUT.
Anywho, my hands are in no shape for snatches today so: -dips, 24 kg, 10x4 -pull-ups, 24kg, 10x4 -db front squat, 2x24kg, 4x10 (fat grips )
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Post by meguro on Jul 29, 2016 9:53:15 GMT -5
Day before yesterday, 2x6x10 kb snatches, 36 ATFLBR's, 25 dips. Those snatches wore me out.
7-29-16 -dips, 24 kgs, 8x5 -pull-ups, 24 kgs, 8x5 -swings, 100 -tekpi, neck bridge, headstand
Brushing up on the tekpi (sai) for a seminar coming up.
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Post by meguro on Aug 2, 2016 7:08:03 GMT -5
8-1-16 -pull-ups & dips, 24 kgs, 7x6 -kb snatches, 24 kgs, 40,20,20 No gas in the tank. 8-2-16 -db front squat, 2x24kgs, 4x10 -db push press, 2x24kgs, 4x10 -neck bridge, headstand, tekpi
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Post by meguro on Aug 3, 2016 7:29:02 GMT -5
8-3-16 -kb snatches, 24kgs, 40,40 -ATFLBRs32, dips32 I'm waiting for kb snatches to feel routine, like dental hygiene, but it takes a little bit of psyching up to pick-up the kb.
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Post by MMX on Aug 3, 2016 18:26:45 GMT -5
Yeah I need to throw in some GTG sets of Snatches so I don't lose the flow.
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Post by meguro on Aug 4, 2016 7:03:12 GMT -5
GTG, there's an idea. But maybe what I should be GTGing is 20 rep squats and milk or something similar. 8-4-16 -kb snatch, 24kgs, 6x20 -ATFLR35, Dips, 35 Sort of GTG, I took long breaks between sets of 20 snatches. It may be the way to go to build up volume.
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