Hips and heels

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Kettlebell ladder

10 swings, 1 clean & 1 press left, 1 clean & 1 press right,
15 swings, 1 clean & 2 press l, 1 clean & press r,
20 swings, 1 clean & 3 pressl, 1 clean & 3 press r,
25 swings, 1 clean & 4 press l, 1 clean & 4 press r,
30 swings, 1 clean & 5 press l, 1 clean & 5 press r. 5:10 (12kg, hardstyle swings & strict presses)

Rest 5 mins

Repeat with 16kg kb. (Had to switch to push presses for the 3s coz couldn't strict anymore). 5: 34

Wrist feels good

howtomake

Yay for wrist.

Er, you and Dr.Brah, seem to be doing lots of swinging of late:p

howtomake

Oh and I plan to do a return to Hercs this week, are you around anytime after normal working hours?

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howtomake wrote: »

Oh and I plan to do a return to Hercs this week, are you around anytime after normal working hours?

That's great you're back to Hercs
I'm not free after 5pm any day this week (clients and classes) but I think I am next week. I'll give you a shout when I have my schedule for next week.

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Did some stuff. Did some other stuff.

Here's a fun quick workout
reverse ladder (10...1)
overhead reverse lunges
pushups
tuck jumps
5.30

brownej

supposedly wrote: »

Did some stuff. Did some other stuff.

Here's a fun quick workout
reverse ladder (10...1)
overhead reverse lunges
pushups
tuck jumps
5.30

replacing those tuckjumps with a burpee+tuck jump would make it even more funner

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Front squats 5 x 5 (60, 65, 70, 70, 70kg) Just feeling out where I am with these. Wrist rehab, some rolling, cycling like the divil was chasing me...

Went to Morton Stadium with Token. Did some sprintz and abz and now we're totz swole brah!

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Turns out that getting a new job in a fancy new personal training studio is very very good for ones training.
Between clients, I spent the week tipping away at my weaknesses, stretching and rolling.

Today was deadlifts: up to 105kg for a few fives and triples. Failed 110kg but that was grip due to resting the banjaxed wrist. There's plenty more in the hips, back and legs. It didn't feel taxing at all really except the hands just couldn't stay closed around the bar!
Did some swiss ball hamstring curls, sumo squats & sumo deadlifts, assisted chinups, olympic lifting drills with wooden bar, bulgarians, stretching, rolling, wrist rehab and playing with all the machines. Good times

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Deadlift 100kg x 4 x 5, 60kg speed x 20
Good mornings 40kg x 3 x 8
Rolling and zumba and stuff.

howtomake

supposedly wrote: »

and stuff.

Watch out for that 'stuff'. Met Tommy's new trainee, she seems to be picking it up like a duck to water, he has her doing the split snatch. And of course your name came up:)

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Friday, Saturday and Sunday: It's Pilates Jim but not as we know it. Ow.

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80 snatches in 3.59 with 12kg kb

Forearms are a bit bruised but wrist feels grand

gymfreak

How's the wrist doing these days?

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gymfreak wrote: »

How's the wrist doing these days?

Great thanks. There was a while there when I was doing nothing with it and it was hurting really badly anyway and I thought it'd never get better but now I've been gradually using it more and more and the worst is a little niggle the odd time. It'll take awhile before it's strong and completely healed but it's getting there!

Did some more kettlebell stuff today including pressing and it didn't hurt. Appointment with rehab doc tomorrow so hopefully he'll let me get back to pressing with the barbell now.

gymfreak

supposedly wrote: »

Great thanks. There was a while there when I was doing nothing with it and it was hurting really badly anyway and I thought it'd never get better but now I've been gradually using it more and more and the worst is a little niggle the odd time. It'll take awhile before it's strong and completely healed but it's getting there!

Did some more kettlebell stuff today including pressing and it didn't hurt. Appointment with rehab doc tomorrow so hopefully he'll let me get back to pressing with the barbell now.

You have the patience of a saint!!

Fingers crossed it'll be as good as new soon.

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gymfreak wrote: »

You have the patience of a saint!!

Yeah, I've been bearing this like a trooper and haven't been complaining much at all. Right Dead Ed, Token, Paudee?

*Insert cricket chirping sounds.

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More Pilates and stuff

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http://youtu.be/sH6bVlKqSLI
http://youtu.be/Lu7YhSolFPg

I will never take my snatch for granted again. Also, I have forgotten how to clean.

token

supposedly wrote: »

http://youtu.be/sH6bVlKqSLI
http://youtu.be/Lu7YhSolFPg

I will never take my snatch for granted again. Also, I have forgotten how to clean.

Whoop! you can stop that silly dancing now

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Zumba

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lol, jk,
I warmed up for 30 minutes and then I snatched 20kg x 5 x 3 and then I powercleaned 30kg for 3 x 3, then I backsquatted 50kg x 10, 60kg x 10, 70kg x 10 then I did some assisted pullups and pressed two 9kg dumbells for 3 x 8 then did I Pilates and THEN after that I went to Zumba

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30 min warmup, pause squats up to 60kg x 3, snatch contact drills, muscle snatches, presses, bi's and tri's.
Lift all the light weights!

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snatch and clean contact drills

Psnatch and nhnf 32.5kg x 3
Snatch pull thing 50kg x 3 x 3
Some other stuff but not zumba

So I can snatch and jerk. Clean is still ropey because I forget how to clean (note, I can still coach it, just not do it myself because I'm mental) and also wrist isn't quite sure how it feels about them. It doesn't exactly make the wrist sore, just I feel something when I fs and clean and I don't want it to get to a stage where I feel something else.

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By the way, just thought I'd mention that I'm buying a ladies bar and set of bumpers so I can train myself and coach clients at work. How jealous are ye?! I'm so excited! YIP :cool:

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psnatched 35kg for 5 x 3
C&J up to 55kg for a few reps. Felt ridiculously heavy at first but got much easier with each rep. Slowly remembering how to clean, body seems to have forgotten how to move!
Clean pulls: The body has completely forgotten these altogether and I pretty much had to rerlearn. I was just doing deadlifts at the start :eek:
Some back work then and tried to use the ghr machine but my quads got in the way.
I'll do some swiss ball curls later and some pilates.
I Lifting

gymfreak

supposedly wrote: »

psnatched 35kg for 5 x 3
C&J up to 55kg for a few reps. Felt ridiculously heavy at first but got much easier with each rep. Slowly remembering how to clean, body seems to have forgotten how to move!
Clean pulls: The body has completely forgotten these altogether and I pretty much had to rerlearn. I was just doing deadlifts at the start :eek:
Some back work then and tried to use the ghr machine but my quads got in the way.
I'll do some swiss ball curls later and some pilates.
I Lifting

That was pretty funny!!!

The look of confusion on your face, everytime you DL'ed it instead of doing what you were supposed to!

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I was sad and lazy today and had no ladies bar so I only did my backsquats.
75kg x 3 x 10.

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http://www.youtube.com/watch?v=lKdQlw7lB_k Backsquats

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http://youtu.be/RYdZc1fmRzE
http://youtu.be/UXwG3psCycI

I can snatch 40kg for triples and 47kg for single. Badly, but I can snatch. At least it's something to work with.

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http://youtu.be/sYGmCkDjYRM I like to chinup

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I have done many weightliftings since I last posted but they're none of the internet's business (I can't remember if it isn't on video)

Today-
powersnatch 40kg x 5 x 3
Clean and jerk (3+1) 60kg x 3, went for 65kg and clean was p**s easy, chickened out of the jerk.
Clean pulls 3 x 5 x 80kg
Other stuff
http://youtu.be/X-cR7V67ZOw Psnatches
http://youtu.be/NMFjtkZ4a3A Cleans & j
http://youtu.be/_8EqPMWismg Clean pullz

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Snatch 45kg x 5 x 3, 49kg x 1, 52kg x f,f,f http://youtu.be/TI4vKTVHnKM http://youtu.be/MB3NteGcubg
Pclean 52kg x 3 x 3
Bsquats 80kg x 3 x 10
Pullups green band 3 x 8 (superset with)
Press 8,9,10 3 x 8

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Muscle snatch: 30kg x 5 x 3
Fsquats with ~3 second pause: 70kg x 3 x 6
Press: 30kg x 3 x 8
Bi's and tri's: 3 x 8, used 8 and 9kg for bi's, used machine for tri's and didn't note weight.
Pilates

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Powersnatch and nhnf snatch: up to 42kg for 1+1
Snatch pull above knees: 60kg x 3 x 3

Nice easy day; good for recovery. I was feeling pretty crap before I was dragged to the gym against my will :P

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48/69
I'm scared of round numbers again.

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Pullups various grips
3-3-4-4-4-4-4

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Max single powersnatch: 40kg
Max triple powersnatch: 43kg
Some sumo squats

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http://youtu.be/jqbV1ACa_k0

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Pclean: same story as yesterday. Think I maxed out at 55kg in the end and tripled 50kg. There were many many deadlifts. I've been back almost a month but the head just isn't back yet. I'm going to steer clear of maxes for the next while and just train and enjoy it because I can!
Snatch high pulls floor x 2 + below knees x 2 + above knees x 2- 45kg x 3
Some split squats

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http://youtu.be/W7bgKFDIbzc Pcleans. Look funny. Looks like the bar bit me!
http://youtu.be/JYFlX_HH6DM Snatch high pulls.

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Bit of a comp today in Mullingar.
52/73 @ 62.5kg.
Went 6 for 6 and all fairly easy, loads more there. Bit of technique work needed. I'm only back a few weeks and the head isn't quite there yet either. I didn't really want to push it; today was about having a laugh and I did that so sucess!
Now back to training, no more maxes for awhile.

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Pilates

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Got my new ladies bar today
Sumo squats- up to 40kg
Inverted rows- bodyweight (supersetted) 4 sets, 10 reps
Split squats- up to 20kg
Tricep pushdowns- 22.5kg (supersetted) 4 sets, 10 reps
Good mornings up to 40kg, 4 sets, 10 reps, about a minute rest

4 hour walk around Howth head.

zzz

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Sumo squats- 40kg
Inverted rows- bodyweight (supersetted) 4 sets, 10 reps
Split squats- 15kg
Tricep pushdowns- 22.5kg (supersetted) 4 sets, 10 reps
Good mornings 40kg, 4 sets, 10 reps, about a minute rest

Bike circuits: 30/30 x 10

Abs

Had a chat to the physio in work and he gave me a load of ideas and recommendations for my training. I'm quite excited about training again (as excited as an injured girl can be!) It's so much easier and nicer to program for and train someone else than it is to do so for yourself so it was nice to have someone else to brainstorm with.

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Monday did some left handed kettlebell stuff and bike intervals. Can't remember what else I've done. Lots of walking places, pilates and general ab stuff. No zumba.

Today

Split squats 30kg
inverted rows: supersetted, 4 sets of 10, 60s rest

Wide stance good mornings up to 47.5kg
Tricep pushdowns 27.5kg: supersetted, 4 sets of 10, 60s rest

Bike circuits: 30s / 30s low: level 1, high: level 7

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Pretty much tipping away most days at the same things- split squats, inverted rows, good mornings, tricep pushdowns, bike intervals, one handed kb work.
I'll have a check in with hand rehab dude this Thurs, hopefully he'll let me add a few more activities to my list. I wouldn't mind a few pulls, carries, that sort of thing. I work in a lovely studio with so many fun toys and I'm not allowed play. Torture!

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Fun kettlebell circuit today
deadlift, swing, clean and press, snatch, squat
Round 1: 12kg, 5 reps of each, 1.08
Round 2: 12kg, 5 reps of each, 1.04
Round 3: 16kg, 3 reps of each, 54s
Round 4: 16kg, 5 reps of each, 1.04
Round 5: 16kg, 5 reps of each, 1.24
1 min rest between each round. Everything done left handed of course.

Also some intervals on the cross trainer and some lunges and pilates.

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Warmup lunge and twist

Kettlebells
rdl, swing, clean and press, squat, snatch x 5, rest 1 min between rounds
Round 1: 12kg 1.35
Round 2: 16kg 2.02
Round 3: 20kg 2.31 (jerks instead of presses)
Round 4: 16kg 2.11 (push press instead of presses)
Round 5: 12kg 2.44

Rest 5 mins

Hip rehab
Swiss ball hamstring curl, 10 each leg
Split squat, 10 each leg
Pause partial squat, 10 reps, 5 seconds
Side lunges, 10 each leg
skaters, 3 way, 10 each leg
3 rounds, 2.5 mins rest

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Pilates

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TB Deadlifting: 75kg x 10 x 5 supersetted with
swiss ball ham curls 10 x 5

SLDL: up to 32.5kg x 10 x 5 supersetted with
2 way skaters 10 x 5

swiss ball planks, 45s x 3, (2 x elbows on ball, 1 x feet on ball)

Some left handed kettlebell stuff

6 weeks since injury and I got permission to go back two-handing certain movements today. No pain