Let's Start At The Top

Starting to work with the 16kg now, I decided today to strictly follow the AKC Fitness Protocol and start back at Level 1. I can make through longer sets, but it obviously takes it toll on me. And I'd rather get in more training, than be forced to take more rest at this point. So back to Level 1 we go.

Warmup consisted of Z-Health R-Phase neck, thoracic, pelvis and knees.

Press: 16kg - 2 minutes (12L/12R)

Snatch: 16kg - 2 minutes (15L/13R)

Long Cycle Press: 16kg - 2 minutes (8L/8R)

Pistol: 2 minutes (8L/7R)

Swing: 16kg - 15/15

My Snatch numbers are a bit askew because I started concentrating on my hand position at the top of the movement while working the right side. That slowed me down a bit.

As for the Pistols, my right side was tighter than my left so I was not able to get rock bottom on that side today. I should probably introduce more stretching into my routine...

More (Ugly) Bottom Up Cleans

I thought I'd return to work on my current glaring weakness - the Bottom Up Clean - today. Starting my first set off with a 12kg turned out to be an ugly mess. The second time through, I opted to go lighter with the 8kg. Viola! It was a thing of beauty. =)

Of course there were a few other sets mixed in between it all. Here's what today looked like...

Bottom Up Clean: 12kg - L90sec/R9sec (6/15)
2 min rest
Snatch: 12kg - L90sec/R90sec (24/24)
2 min rest
Long Cycle Press: 12kg - L90sec/R90sec (12/12)
2 min rest
Bottom Up Clean: 8g - L90sec/R9sec (24/24)
2 min rest
Snatch: 12kg - L90sec/R90sec (24/24)
2 min rest
Long Cycle Press: 12kg - L90sec/R90sec (12/12)

18 minutes of work plus 10 minutes of rest, total session 28 minutes. Early on I totally forgot about my breathing. I will have to remember not to pick challenging movements when I am trying to focus on something specific. One should really be able to go on auto-pilot for the most part so you can focus in on your target of the day. I goofed by choosing the Bottom Up Cleans. But I'll remember next time.

That's it and that's all for today. Snatch 'em high y'all!