Monday, June 23, 2008

My Heavier Day

Monday's are now my Heavier Days. Days where I stray a bit from the AKC Fitness Protocol and throw up some heavier bells. I am intentionally keeping the volume lower on these days until I have gained some comfort moving these boys again and my body agrees with it as well.

Warmed up with some Z-Health R-Phase Neutral & Lengthening and Pelvis & Hips.

Then moved into the bells...

Jerk: 16kg - 2 minutes (16L/16R)

Jerk: 24kg - 2 minutes (8L/8R)

Jerk: 24kg - 2 minutes (8L/8R)

Squat: 2x16kg - 10 reps; 2x24kg - 9 reps
(9th rep didn't feel 'perfect' so I stopped there)

Cooled down with some light 12kg Swings.

And that's all for today. Tomorrow is my rest day with a Z-Health R-Phase Full Body Training Session. Jerk 'em up all!

6 comments:

hunashaman said...

Great going Howie. You are getting fast with that 16kg bell. Very impressive work. I like your new training split and might experiment with something similar because I tend to get a bit antsy on weekends because of the lack of training. We'll see.

Howie Brewer said...

Ha! Both of us went heavier today I see. Thanks, I feel much better this morning following the 'heavy' workout than I did last week. Consistency is key! Perhaps next week, I'll throw on another 30 seconds to each arm....???

Aaron Friday said...

No more heavy weights for you, Howie?

Aaron Friday said...

I mean the 32 and other bells that sting.

Howie Brewer said...

Ha! Well Aaron, I have committed to working through this Fitness Protocol, which has me continue to work with the 12kg until I get through to Level 20 (I'm on Level 7 at the moment). Once I can complete Level 20, then I move up to the 16kg bell. And so on.

I am going outside the Protocol with my 'heavier' day and that's after speaking with Steve Cotter, whose cert I'll be attending in August. Once that is behind me, then I'll re-evaluate by training program and figure out what direction to take.

This session did feel good, so I was actually thinking of throwing in a set of 32kg Jerks next week.

Aaron Friday said...

Good idea. I can't imagine it would do anything but help with the lighter stuff.