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Post by meguro on May 15, 2012 16:29:40 GMT -5
It takes so long for me to recover from db squat clean day. The numbers are paltry-thank god I only lift weights as part of a larger plan-but still. . .Anywho, I put it off yesterday, and I almost did it again today, but went with half (better than none); 5x6 instead of 10x6.
5-15-12 -tuck planche holds (6x10 secs) -advanced tuck lever rows, 20 -weighted chin-ups (3x5,3x5 sec holds 24 kgs) -db squat cleans (5x6, 2x24kgs)
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on May 16, 2012 0:31:21 GMT -5
I find KB squat cleans really hard, although I probably do them the wrong way. I tend to power clean the KB's then immediately perform a front squat. I've not mastered catching the bells in that low position.
Gary
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Post by meguro on May 16, 2012 8:59:13 GMT -5
I'll try it your way, Gary, power clean + front squat.
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on May 16, 2012 10:06:30 GMT -5
On the positive side, the clean in between doesn't stress my back like a continuous set of front squats.
Still gets me panting like a rabid dog though ...
Gary
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Post by meguro on May 17, 2012 16:02:13 GMT -5
Ouch! Power clean + front squat = more work! I did one set of 6 reps this way, Gary, and went back to my my old routine. I salute you sir. Catching the weight on the way down enabled faster cycling. . . which on reflection may not be such an improvement in the end. ;D
5-17-12 -tuck planche (6x10 secs) -db squat clean (6x6, 2x24kgs) -weighted chin-ups (3x5x24kgs, 3x10 sec bent arm holds+24kgs)
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GJEC
Member
LOUGHBOROUGH ENSHIN
Posts: 3,218
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Post by GJEC on May 18, 2012 1:01:35 GMT -5
My legs are still tight from 5 x 5 like that on Tuesday. But I like that, in a strange and borderline self-harming way ... Gary
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Post by meguro on May 18, 2012 14:29:38 GMT -5
We're all a little borderline it seems. ;D
Light day today. 5-18-12 -tuck planche (7x10 secs) -HSPU (5x10, 5x10 sec bent arm holds) -Rope skipping, 20 mins
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Post by meguro on May 21, 2012 21:03:14 GMT -5
5-21-12 -tuck planches (7x10 secs) -db squat cleans (6x6)
Tried to keep the movements explosive and the rests minimal.
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Post by MMX on May 22, 2012 11:01:16 GMT -5
Sounds good Meguro. Your traps and lats must be steel by now..
;D
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Post by meguro on May 22, 2012 15:04:19 GMT -5
If by steel you mean sore, then yes. ;D
5-22-12 -tuck planches (8x10secs) -kb swings 100,50,50
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Post by MMX on May 22, 2012 15:21:52 GMT -5
100 in a row? One handed/alternating or two handed? Then 50 and 50 again.
Nice.
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Post by meguro on May 22, 2012 15:53:07 GMT -5
Yup, 100 in a row. To make it less of a grip endurance exercise I'll do 10 swings two-handed, 5 single-right, 5 single-left, repeat until desired (undesired) effect is reached: lungs, quads, and glutes on fire. The first 100 is a sprint. The second I have to break-up into 2 sets of 50. In my current condition, anymore and I'd start pulling with my lower back, and that would bring misery the day after tomorrow.
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Post by MMX on May 23, 2012 11:03:18 GMT -5
Best to stop before form suffers for that reason. Awesome.
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Post by meguro on May 29, 2012 7:57:39 GMT -5
Nothing to report other than I did nothing but walk around for the past 5 days. I took an extended weekend with the mrs and visited the city of lights- no, not Vegas. DB squat cleans as soon as I return, I said to myself, especially after eating something loaded with butter. That's the plan.
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Post by meguro on Jun 4, 2012 18:26:59 GMT -5
It took longer than I thought to get back to the swing of things. One day I did 200 kb swings, another 6x5 db c&p. Today, hang squat cleans, finally. I was thinking about these while away on a little va-kay.
6-4-12 -advanced tuck front lever rows (3x20) -db hand squat cleans (7x6, 2x24kgs)
I noticed one of the recent Crossfit WODS comprised hang squat cleans and kipping handstand push-ups. The kipping HSPU's look silly to me. It did remind me that I haven't done any HSPU's in a while. Tomorrow, that and rope skipping I think.
With the weather warming up, I did some outdoors training yesterday with some Silat buddies. We used plastic water bottles instead of regular training knives to avoid becoming bullet magnets.
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