Path to Power
- Thread starter Im out
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Im out
Level 5 Valued Member
S & S offday
Practice Clean & Snatch:
-SN: 4 x 4 / 20 kg
-Clean: 2 x 4 / 24 kg + 2 x 4 / 20 kg
-Walk 40 min.
* Single Bell practice, switching right to left. Right is the weaker side in terms of form, 20 kg is the perfect weight for me to practice these 2 moves.
The goal is good form with 24kg
** Practice of SN starts from the top, drop it then snatch it back up. Clean practice starts from the rack, then drop and clean it back up. Seems easier this way (source: ETK)
*** 2 sets per hand per exercise daily seems fair . Won't add the press after cleans until my clean becomes 'clean' !
**** I enjoyed practicing these 2 exercises. It's a break from all this swinging and get ups. Although I won't stop S&S until I, at least, swing 32 kg one-handed. The snatches really accelerated my heart rate though. I could feel it well...
Practice Clean & Snatch:
-SN: 4 x 4 / 20 kg
-Clean: 2 x 4 / 24 kg + 2 x 4 / 20 kg
-Walk 40 min.
* Single Bell practice, switching right to left. Right is the weaker side in terms of form, 20 kg is the perfect weight for me to practice these 2 moves.
The goal is good form with 24kg
** Practice of SN starts from the top, drop it then snatch it back up. Clean practice starts from the rack, then drop and clean it back up. Seems easier this way (source: ETK)
*** 2 sets per hand per exercise daily seems fair . Won't add the press after cleans until my clean becomes 'clean' !
**** I enjoyed practicing these 2 exercises. It's a break from all this swinging and get ups. Although I won't stop S&S until I, at least, swing 32 kg one-handed. The snatches really accelerated my heart rate though. I could feel it well...
Last edited:
Im out
Level 5 Valued Member
S & S
-GS: 1 x 5 / 24
-Halo: 1 x 5 / 16
-1hs: 24-24-24-24-24
-TGU: 32-32-32-32-32
-Walk: 20 min
*IF: 12:00 / 18:00 (18/6) It get's easier from day to day. Still dropping kcal intake. Below 1800 now.
* This video was really helpful. Thank you @Pavel Macek
-GS: 1 x 5 / 24
-Halo: 1 x 5 / 16
-1hs: 24-24-24-24-24
-TGU: 32-32-32-32-32
-Walk: 20 min
*IF: 12:00 / 18:00 (18/6) It get's easier from day to day. Still dropping kcal intake. Below 1800 now.
* This video was really helpful. Thank you @Pavel Macek
Last edited:
Im out
Level 5 Valued Member
Off - Did my squats, did halo's even. Then one set of 1hs with right, but terminated my practice after 3 reps with left. Sharp pain in the area where the chest, shoulder, and arm muscles meet. I don't know what causes this. There's no change of color, can move my parts properly still. However, internal rotation hurts. There was no indication of anything being wrong before, but now it hurts. I can't know from what it is, too much changed. I changed form of my swings, did clean and presses yesterday, and I've bent a few nails. I think it's the chest muscle, the area that connects to the arm. It was sore yesterday, that is all I recall.
I've also been cutting back on calorie intake, dropping it to below 1800. Going back to 2.000 / 2.100 range. To avoid impeding recovery.
I've also been cutting back on calorie intake, dropping it to below 1800. Going back to 2.000 / 2.100 range. To avoid impeding recovery.
Last edited:
Im out
Level 5 Valued Member
S & S
-GS: 1 x 5 / 24
-1hs: 24-24-24-24-24
-TGU: 32-32-32
-Walk: 40 min
* I tried my best to improve my swings. It's difficult to get rid of bad habits. As for the Get Ups, floor pressing the bell up caused this 'stabby' pain to occur in my left shoulder, so I called it early. It is reducing, however it would've been nice to know the exact origin of the issue.
-GS: 1 x 5 / 24
-1hs: 24-24-24-24-24
-TGU: 32-32-32
-Walk: 40 min
* I tried my best to improve my swings. It's difficult to get rid of bad habits. As for the Get Ups, floor pressing the bell up caused this 'stabby' pain to occur in my left shoulder, so I called it early. It is reducing, however it would've been nice to know the exact origin of the issue.
Im out
Level 5 Valued Member
S & S 25-1-2018 (yesterday)
-GS: 1 x 5 / 24
-1hs: 24-24-24
-TGU: 32-32-32
-Chin up: 2 x 82 kg (66 bw + 16 kg bell ) *strict - from dead hang, reps, 2-2-1 tempo
*Haven't done chin ups for 6/7 months, but got stronger at it.
S & S 26-1-2018 ( today )
-GS: 1 x 5 / 24
-1hs: 24-24-24
-TGU: 32-32-32
-#T gripper: tested at 10 reps per hand easily, used to be +- 8 reps with left hand.
* My left shoulder no longer protest, so tomorrow I'll get back to the normal S&S volume.
-GS: 1 x 5 / 24
-1hs: 24-24-24
-TGU: 32-32-32
-Chin up: 2 x 82 kg (66 bw + 16 kg bell ) *strict - from dead hang, reps, 2-2-1 tempo
*Haven't done chin ups for 6/7 months, but got stronger at it.
S & S 26-1-2018 ( today )
-GS: 1 x 5 / 24
-1hs: 24-24-24
-TGU: 32-32-32
-#T gripper: tested at 10 reps per hand easily, used to be +- 8 reps with left hand.
* My left shoulder no longer protest, so tomorrow I'll get back to the normal S&S volume.
Last edited:
Im out
Level 5 Valued Member
S & S
-GS: 1 x 5 / 24
-1hs: 24-24-28-24-24
-TGU: 32-32-32-32-32
* Reps with TGU is slowing down, rest time between sets for swings is reducing as well. The next bell still is quite heavy, but with the improvement in form (more hips less knees) it easily flies shoulder high. More hips also mean higher heart rate. I can feel it pound after a set. Breathing increases too but I don't open my mouth for it ever.
-GS: 1 x 5 / 24
-1hs: 24-24-28-24-24
-TGU: 32-32-32-32-32
* Reps with TGU is slowing down, rest time between sets for swings is reducing as well. The next bell still is quite heavy, but with the improvement in form (more hips less knees) it easily flies shoulder high. More hips also mean higher heart rate. I can feel it pound after a set. Breathing increases too but I don't open my mouth for it ever.
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