Friday, June 8, 2007


This morning's workout didn't get started until almost 8.  I was at work until 10 last night.  Account for getting home, stretching, and getting read for bed, I didn't wake up until later this morning.  My rule with the overtime is I won't sacrifice eating, sleeping, bathing, or lifting.  So into the garage I went:

12k Kettlebell Warm Up
Snatches: 5/5x16k, 20k, 2x5/5x24k (also did one 5/5 of high pulls with the 24k)
Overhead Press: 5x45, 65, 85; 3x95; 5x85
16k Kettebell Press: 3/3, 4/4, 5/5
One Arm Rows: 5/5x16k, 20k, 24k, 24k
Renegade Rows: 5/5x16k; 4/4x20k; 3/3x20k

The snatches were sloppy.  I need to work form with the 20k.  Overhead presses are slowly getting stronger.  The kettlebell presses are full range of motion, to train my body to use the muscles around my shoulder properly.  Renegade rows are hardcore.  With the pair of 20's I can now do them alternating at the heavier weight.  It's tough, and I'm sure it's great for all the little muscles around my shoulders.

That's it.  Only thing sore from the lunges yesterday is my butt.  The right side is sorer than the left, so maybe some muscle in there is responsible for the imbalanced external rotation.  Who knows.  I need to get my gym cleaned up tomorrow morning for the get together.  It's a mess.