puddleduck
Level 6 Valued Member
Following up from previous posts; I've been doing S&S since christmas and am working towards the sinister goals. However, progress in this is not a straight forward matter, and I am going to start employing some different approaches towards skinning this cat.
I'll offer up my plan for critique from others in the same boat or who have hit this target already, and then post back in a month or so to report on progress.
Firstly, the issues as I am experiencing them;
-over-use/over-training; plugging away with the 48 or 40 each day, (6 x per week) is a tough ask. I have a physical job and a family and this is just starting to take its toll.
-stability in the get up; One false move in this and it's a potentially serious injury, so some extra work here is merited. My next lightest KB is the 40, which now feels like child's play, but I still feel wobbly with the 48.
-grip strength; slowly improving, but still the main limiter for swings.
I now have access to BB's, so my plan is to work some assistance moves 1-2 x per week as follows:
Session A:
OH squat - 2-3 work sets of 5 - purpose: to strengthen and stabilise shoulders and mid-section specific to TGU
CG Incline bench - as above, purpose: strengthen triceps to enable me to press 48 from floor and maintain stable arm during get up
Weighted chins - as above, purpose: decompress spine, strengthen grip, add in an upper pull
Session B:
Front Squat - as above, purpose: strengthen midsection and legs. Hopefully this will make both movements in S&S seem easier
OH Press - as above, purpose: strengthen shoulders, work on OH stability
Farmers walks - 3-5 trips, purpose: grip strength
The aim for each movement is to warm up to a reasonable work set for the day, and then do 2-3 sets of 5, avoiding failure and leaving the session still fresh.
Thoughts/criticisms/suggestions? Once finalised, I'll kick on and report back in a month. TIA
I'll offer up my plan for critique from others in the same boat or who have hit this target already, and then post back in a month or so to report on progress.
Firstly, the issues as I am experiencing them;
-over-use/over-training; plugging away with the 48 or 40 each day, (6 x per week) is a tough ask. I have a physical job and a family and this is just starting to take its toll.
-stability in the get up; One false move in this and it's a potentially serious injury, so some extra work here is merited. My next lightest KB is the 40, which now feels like child's play, but I still feel wobbly with the 48.
-grip strength; slowly improving, but still the main limiter for swings.
I now have access to BB's, so my plan is to work some assistance moves 1-2 x per week as follows:
Session A:
OH squat - 2-3 work sets of 5 - purpose: to strengthen and stabilise shoulders and mid-section specific to TGU
CG Incline bench - as above, purpose: strengthen triceps to enable me to press 48 from floor and maintain stable arm during get up
Weighted chins - as above, purpose: decompress spine, strengthen grip, add in an upper pull
Session B:
Front Squat - as above, purpose: strengthen midsection and legs. Hopefully this will make both movements in S&S seem easier
OH Press - as above, purpose: strengthen shoulders, work on OH stability
Farmers walks - 3-5 trips, purpose: grip strength
The aim for each movement is to warm up to a reasonable work set for the day, and then do 2-3 sets of 5, avoiding failure and leaving the session still fresh.
Thoughts/criticisms/suggestions? Once finalised, I'll kick on and report back in a month. TIA
