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Post by meguro on Apr 19, 2012 9:13:56 GMT -5
hehe. Yeah. I break out the swings when I'm stuck for ideas. Struggling mightily not to get a 16kg kb.
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Post by MMX on Apr 19, 2012 10:49:34 GMT -5
That's funny because I am trying not to rush out for the 24kg right now...
;D
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Post by meguro on Apr 20, 2012 13:52:00 GMT -5
4-20-12 -ATFL rows, 20 -1 min bent arm hang from the top position -db squat cleans (9x4, 2x24kgs) -partial TGU's, 2x10
OK, I tried some partial TGU's with my kb (just for you, MMX). ;D I did not like the way the bell dug into my arm. I switched to a 24 kg db, much better. Basically I lay on my back with the db pressed up, then I rolled up to the opposite side. I did this for 10 reps each side. My aim is to just get used to stabilizing the weight.
4-19-12 -ATFL rows,20 -40 sec bent arm hang from the top position -10 mins of rope skipping
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Post by MMX on Apr 20, 2012 14:45:45 GMT -5
It may be your bell? The first one I had a 35# Go Fit KB dug in my arm big time. I went to the Apollo and ahh so much nicer. It still rests on the arm but it does not dig. Dumbbells work too though. Short Barbells are good too! ;D
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 20, 2012 15:21:39 GMT -5
I like your 1 min on/ 1 min off db squats workout. May have to borrow that one on a variety day.
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Post by meguro on Apr 21, 2012 7:49:30 GMT -5
Hehe, that kind of thinking is going to cost me, MMX.
Go for it sotacram. Also try DB squat cleans. Guaranteed good time. ;D
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Post by meguro on Apr 24, 2012 11:56:53 GMT -5
4-24-12 -3x20 ATFL rows -3x10 HSPU, 3x10 sec bent arm handstand holds -6x10 sec straight arm fly holds -20 mins jump rope
A buddy mentioned he could skip rope for 40 mins. I never thought about skipping that long so I went for 20 mins, halfway there. I'm doing these barefoot over puzzle mats. A concern might be stress fractures. So far no pain.
4-23-12 -10x4 db squat cleans (2x24 kgs)
I'd like to get to 10x10 of these.
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Post by MMX on Apr 24, 2012 16:06:05 GMT -5
Once you get light on your feet I doubt with the puzzle mats you will have to worry. It's when you start out pounding on concrete that I would be concerned.
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curlbroscience
Member
Testing the waters. Thanks for the forum MMX!
Posts: 1,517
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Post by curlbroscience on Apr 24, 2012 16:48:48 GMT -5
I tried one minute of your 2x24kg KB front squat and decided to do them on a pick up and go basis. I basically did them in sets of 5 throughout the day in total 50.
I don't think my body is ready for that type of torture in a 1w/1r scheme, but my upper back thanks you.
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Post by meguro on Apr 26, 2012 8:53:22 GMT -5
LOL, de nada, sotacram. DB/KB front squats for reps are great for conditioning and armor building. By adding a clean=> squat cleans you benefit from an explosive movement, as well as grip & traps activation. It's like a multi-vitamin for fighters.
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Post by MMX on Apr 26, 2012 11:06:30 GMT -5
Ahh yes. Once I get my swings down really nice I will be doing sets of Clean and Press with the KB and then Doubles..
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Post by meguro on Apr 26, 2012 12:13:57 GMT -5
Good deal!
4-26-12 -db squat cleans, min on/min off (2x24kgs, 50)
This time around, 5 reps per set. The actual work took about 30 secs per set, but I felt like I needed 90 secs of rest. The weak link was the grip of my left hand and general wimpyess.
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Post by meguro on May 9, 2012 13:18:15 GMT -5
I did a bunch of things since last posting, but have to say trying to do 6 reps per set of db squat cleans with minute rests wiped me out. I barely eked out 4 sets. I took a more leisurely pace on the rests today and chalked up 10 x 6. It may take a while to whittle down the rest periods, but it's something to shoot for.
5-9-12 -db squat cleans (10x6, 2x24kgs)
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Post by MMX on May 9, 2012 15:47:12 GMT -5
Sounds good Meguro.
;D
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Post by meguro on May 11, 2012 14:42:29 GMT -5
Rest day, sort of. Exercised my credit card for some Mother's day shopping.
Yesterday 5-10-12 -tuck planche holds (6x10 secs) -advanced tuck front lever rows (3x20) -HSPU (3x10, 3x10 sec bent arm hand stand hold) -Dips (3x10, 3x10 sec bent arm hold) -straight arm isos (6x10 secs) -rope skipping (20 mins)
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