Monday, November 17, 2008

2008/11/17 - More one sided level 1 work

After my Saturday session the left shoulder is uncomfortable again. It is better than just after the injury but Saturday showed me that it's not ready for training yet (apart from some mobility work). Today I did another session from the level 1 AKC fitness protocol and here's the result:

Intu-flow intermediate

One Arm Jerk (24kg): 1 minute: 14 - 2 minute rest

Snatch (24kg): 1 minute: 14 - 2 minute rest

Press (24kg): 1 minute: 10 - 2 minute rest

One Arm Jerk (24kg): 1 minute: 14 - 2 minute rest

Snatch (24kg): 1 minute: 14 - 2 minute rest

Press (24kg): 1 minute: 9

Swing (24kg): 20 (just right arm)

Flowfit: 3 x 4 minute rounds with 1 minute rest between rounds

Total volume: 2280kg

I had a real blast today. The Jerks felt solid and the Snatches with the 24kg are getting easier as well. Flowfit is also really cool and it will definitely be on my Christmas list.

2 comments:

Howie Brewer said...

Nice! Soon you'll be entering your first GS competition, 32kg in right hand, 12kg in left. Sweet!! =)

hunashaman said...

LOL! I'll be the world record holder in the double 12 and 24 chair press. Bet you Ken Blackburn can't do that! Actually, bet you Ken won't do that.