Thursday, September 04, 2008

Keeping it simple!

Focusing on the two movements has simplified my training considerably.....and I like that.
The only additional work I am doing is ASLR work and T-spine mobility work which is what came us as priority #1 on my Functional Movement Screen. So in a nutshell, here are my goals:

1) Get my ASLR to at least a score of 2 and fix the asymmetry.
2) Get my T-spine to move better and with better coordination and symmetry to help my achy shoulders.
3) To Press the Bulldog by next June for the RKC II.
4) To Pull up the BEAST to the neck.

Those are my goals. Achievable? Definitely!!! Hard work? For sure!


Thursday August 4
Clean and Press Ladders
28kg 1,2,3 x 5 sets (last 2 sets, rep 3 was difficult)

Weighted Pull Ups
28kg x 4,4,4,3,3,3 = 21 reps

Pick Up basketball game --left me SMOKED!!! Ouch!

Clean and Press Ladders
28kg 1 rep x 5 sets

Weighted Pull Ups
28kg 3,4,4 = 11 reps

16kg 25/25 x 2 = 100 reps

Saturday August 30th
24kg Two handed swings 200 reps in 11:07 (brutal). (inspired by reading Doug Nepodal's blog. Although he got 200 done in 8 minutes. On a funny note, Yoana did 200 hardstyle swings with the 24kg yesterday in 7:56 and blew me out the water. But what do you expect- I'm a sprinter- we hate endurance. yikes! YOANA is a MACHINE!!!!!!!!!!!!!!!!!!!!!!!!)

After the swings I was so tired. It just shows me how horrible my GPP and conditioning is. I don't like high reps. What a wuss I am, huh? I must start doing more swings to get my conditioning up. Is there any thing more important than swings? According the RKC Swings are the center of the universe! Better include them in a lot more!


Aaron Friday said...

Use a beast for swings. You'll turn that into cardio in no time.

Pullups and presses look right on track.

Franz Snideman said...


thanks brother! Swinging the beast? Yikes....but no doubt I would get into shape swinging that puppy