Friday, July 11, 2008

The Arm Grappler!!

Felt much better yesterday and last night, so I am up and at 'em again this morning. Today I chose what is called the "Arm Grappler". I now understand why it is called that - my grip is shot!

Warmed up with Z-Health R-Phase thoracic, shoulder and elbow movements.

1-Arm Long Cycle (Jerk): 12kg - 4 minutes (20L/20R)

Snatch: 12kg - 4 minutes (32L/32R)

1-Arm Bottom Up Clean: 12kg - 4 minutes (32L/32R)

Swing: 16kg - 15/15

I have to admit the Bottom Up Cleans were UGLY! I had to take a quick break one minute it to chalk my hands. The sweat was making these impossible. I was then able to eke (sp?) these out, but they were still not pretty. I was forced to use my other hand at times to help stabilize the bell. Nonetheless, my forearms are shot. At the end of the 4 minutes, I attempted to pick up my towel which proved to be quite difficult.

This also made the finisher Swings taxing due to my challenged grip and hands. But you know what? It's DONE!! And so am I (for today). =)


hunashaman said...

Wow! Awesome work Howie. This one is definitely on my schedule for next week. Today I think I'll go a bit easier though. Enjoy the weekend!

Howie Brewer said...

Thanks my friend. I plan to vid some workouts this weekend. Hopefully I won't embarass myself...

Franklin B Herman, RKC said...

Very solid progress! BUCs are rough!

Are you swinging Fitness or Hard-Style? And if Fitness style how has the adjustment been?

Franz Snideman said...

It always feels good to get the training in, even when you feel you were not at your best!

See you in LA!!!

Aaron Friday said...

How do you pace the reps to come out even, and how long do you rest between timed sets?

Howie Brewer said...

Franklin, it's all being done as we were taught by Valery. I'm much more comfortable right now with the lighter bell. Maybe because I am trying to swing it to head level. I'm finding it really tough with the 24kg, but think maybe I need adjust the height on those to make it more natural feeling.

Aaron, pretty simple - I put a clock with a big second hand in front of me now for all these workouts. After a session or two you get a pretty good feeling for how quick the pace needs to be so you don't have much dead time during the set. If I find I'm going too fast, I'll just hold the bell and breath while I let the second hand catch up to where it should be. As for rest, I start out with 2 minutes in between each set. As I get more comfortable, I reduce that first to 90 sec, then to 60 sec and finally to 30 sec. When 30 sec rest gets 'easy' then its time to increase the time on my working sets and I start all over.

Franz, unfortunately I won't be seeing you in LA. =( Sorry dude, it didn't work out (I discussed it on an older blog). On a good note though, we are seeing some good progress with my little guy and the new medication we recently started (knock on wood). In it's place, I'll be attending Steve Cotter's cert here in NY on Aug 9 & 10. We'll get together one day, that's for sure!