27-Dec Workout

2 days after Christmas:  270#s.  Flabby.

Kettlebell lifting stuff

2h jerk: 
16kgsx2 minutesx23, 16kgx1 minutex7 (was going to go 2 minutes but my shoulders were screaming, I only rested 1 minute in between)
24kgx1 minutex6, 24kg x 1 min x 10

I have lots and lots of practice to do.

Snatch: 
16kgx2 min L/2 min Rx30/30
24kgx1 min L/1 min Rx12/12

Ditto on the practice.  Technical expertise in not acquired in mere weeks.

Pushup/Renegade Row:  on 16kg kbs, using 16kg kbs for row:

10/5/5, 10/5/5, 10/4/4 - this was just awful on my abs.  I was caving and my abs were burning on the last few reps of the rows.

General Strength (if that's what you want to call it)

Back squat:  135x10, 225x10, 315x5 - I've been gone too long from the back squat, it seems.  Nothing felt right...all off center, balanced, weird on the back, etc.

Trap bar jump shrugs:  135x20, 185x20, 225x20 - Here's a shocker...these are tough when done for high reps.  Ramps the HR up sky high.

Interval Cardio
Jump rope: 5 x 1 min work/30 sec rest (154, 155, 146, 152, 157)
-hard and fast

Ab work (ugh) just basic remedial stuff

Comments

[pwrlftr220]

For what it is worth, movement patterns take 1000+ reps of perfect movement to perfect rep. When I teach someone to box squat wide, I give them all the cues, and they always say "that is too much to remember!" It is, but after 6 months of doing it, it becomes automatic and you squat right. The same holds true with any movement.

I always use the guitar playing example. When you first start playing guitar, you have to look at your hands/fingers and actually place each finger on the right string/fret. Once you do it long enough, the nerve and brain connections are there, and it is automatic.

Keep at it-

-Rick