Tuesday, July 10, 2007

Oh Snap!

Due to construction at the office, I ended up working from home today.  Halfway through what I needed to get done for the day, I broke for my workout.  I did the following:

12k Kettlebell Warm Up
Kettlebell Snatches: 5/5x 12k, 16k, 20k, 24k, 24k, 24k, 24k; 3/3x28k
Overhead Press: 5x45, 65, 85, 95; 3x95, 95, 95, 95
V-bar (between sets): 1/1x90, 100, 110, 120, 130; 5x1/1x135
Renegade Rows: 5/5x16k, 20k, 20k, 20k, 20k
Overhead Box Squats: 5xHollow Tube, 5xEmpty Bar

Hip snap works!  By the 4th set with the 24k, I felt as though more of a challenge was in order.  Upping the weight to 28k reveals my supporting structures in the upper body are lacking, but getting the weight up was no problem.  Between throwing the weight down and snapping my hips, I finally understand where the RKC snatch test numbers come from.  If someone is doing the hip snap properly, the numbers aren't that big of a deal.

With the overhead presses I am just trying to add volume.  Next time I'll go up to sets of 4 reps with 95lbs.  Pressing is definitely my weak point. 

V-bar was strong today.  My v-bar has finally started holding chalk and I've finally got 3 45s on the bar.  I am being careful to avoid skin tears, but happy to see this going up.

I was exhausted by the time I hit the Renegade Rows, but did them anyway.  The garage was extremely hot and I barely got through the sets.  The overhead squats were a nice diversion, I definitely have a ways to go before I can hit my goal of 3x5xEmpty Bar.

Time for dinner and then back to work.  If last night is anything to go by, I will have no problems staying awake to finish.  Between the workout and caffeine yesterday, I couldn't fall asleep until midnight.  At least I got a full session of stretching and soft tissue work in.