Friday, February 22, 2008

Snow Plow Man!!

It's snowing here in NY today. There was a lot on the ground when I woke up this morning and it continues to fall. Therefore, it gave me a good excuse to work from home today. With laptop plugged in, I'm good to go.

On my "lunch hour" I squeezed in just a few swings...

2-Hand Swings: 24kg - 20

1-Hand Swings: 32kg - 5/5 for 5 sets

Performing the 1-Handed Swings felt pretty good on the right side, but not so good on the left. Entire left side just feels weaker - grip not as strong, shoulder strength/stability (not exactly sure how to describe it) not as strong. I started out performing these first on left side then switched to right, but not feeling it on the left side, I reversed the order and it seems to help a little bit. Maybe getting my body moving into the motion first while feeling strong and stable assisted in carrying over to the left side. I suppose this is something I'll need to work on.

And Aaron you were right, started my warmup with the 24kg and it felt good. Thanks buddy!
(P.S. Looks like the spell checker is working again!)


Franklin said...

The heavy work with 32kg is real strong! I really think its essential to go heavy otherwise the 24kg will always feel heavy.

I reversed things and went heavy with the 32kg today to start with and then finished very strong with the 24kg .. I nailed what I've been calling Howie's Challenge:

20 x 5/5 One Hand swings on the minute with the 24kg.

A modest challenge when compared to the at large sizable mutant population out there but a significant milestone none the less.

Kettlebell Lady said...

snowed here too...arrgghh, cabin fever..

Howie Brewer said...

Awesome Franklin! So you know the "Howie Challenge" is just the beginning. Next step is to either increase to 6/6 on the minute or perform the first few sets with a bigger bell. A form of density training.

While I allow my elbows to recuperate I want to become a world-class swinger! One the Minute one day, Ladders the next and Heavy Swings to follow. That's my plan.

Howie Brewer said...

KB Lady!! Long time, no hear. What you been up to?

Katie, KettlebellKate said...

Hey Howie-good work w/the 32kg. I had a fairly heavy practice today. It feels good to go heavy now and then. Double clean 2x24 kgs. not a PR but I have not done that in awhile.The ice storm hit Kentucky last Thursday-every body was out and about today now that ice has melted.
Congrats on making the decision to go for RKC!

Taikei Matsushita said...

Icing up after use, or cold shower/hot shower combination makes difference. Whenever you feel it necessary with your elbow. Get Steve Friedes and ask him about your elbow maintenance.

Katie's my team Rif teammate by the way.

Howie Brewer said...

Katie, double cleans with 24kg's, now that's good work! Thinking about the 32kg swings, I am going to keep the swing a bit lower, not try to head-height just yet, and try to keep the form cleaner and see if that helps. Thanks for the encouragement!

Howie Brewer said...

Thanks Taikei, I've been icing, a little massage and roller, along with some balancing extensor work. Am definitely going to see if Steve can suggest anything as well.

Aaron Friday said...

Nice work, Howie. That's a great way to break in the 32. Alternating between reps/sets, ladders, pyramids, on-the-minute, long sets, what have you is definitely the way to go. Forces your body to adapt to different things while doing just one "thing."

Franklin, that's excellent work as well. I agree with the "go heavier to make the normal weight feel lighter" idea. It has worked for me. Also, starting heavier and then reducing weight to hit a volume or long-set PR is a great idea, too.

Aaron Friday said...

Kettlebell Lady,

I removed your link from my blog because I thought you were AWOL. I understand about the winter blobbage, but get back into it, please. I enjoyed checking out your sessions.