Tuesday's Work Out

Tueday, October 27, 2008

Work out summary – Approx. 1 hour total training time
Warm up - Box squats – couch of pain - 2 cushions – 15 sets with balloon, 15 sets with feet together, no balloon. 20/15 split on Gymboss – alt with renegade rows and strick KB PU

Strength: Double 16k KB clean/press – started with alter 1-3 ladder presses, switched to 1 high tension press each side – 20/15 split, alt with halo’s between each set of presses for sets 30-15 Switched to clean, single press, active switch, repeat for sets 15-5 w/1 halo each in between sets. Switched to hard cleans with tension hold for last 5 sets, 1 halo each side in between.

Stability - Arm bar – 16 kg bell – down arm at 90 degrees – palm down, shoulder down – key point – this changes the movement significantly, forces movement to come from hips and core, stretches shoulder on down arm – 2 x followed by ¼ get up, followed by 3 presses. 2 sets each side.
Cool down - TGU – GTG triples – no weight – slow and purposeful - each movement 3 x up and 3x down – 1 set each side – pulse rate at 120. Finished with hamstring stretch.

Nutrition – 1 scoop protein and 1 tbls creatine in 16 oz of water, 1 large cup of coffee before training – 1 shake after work out – ice, 2 scoops protein, skim milk, 1 cup of oatmeal, 1 banana.

Thoughts – tried to work right shoulder with presses today, clenched fist at top of movement to keep spine straight, could lift approx ½ up on rt side, full press and lock out on left. We will see if this was a good idea.