Death by Shoulders

Run: 3x(200m + 400m+ 600m)

Then,

For time of:
150 KB Clean & Jerks @ 24kg/16kg

Result: 30:30

*@^&#*#$^#$&#$&!!!!!!!
One of the lousiest workout I ever did. Ever. EVER!


I wasn't feeling up to mark when I did the run. Had a slow start as usual, however the 2nd 200m was pretty good! Soon enough, my left ankle, tendon, right ankle and arch was feeling discomfort when I ran somewhere in the middle of the 2nd round. I had 2 options. Continue, or stop. Cannot stop! No! This discomfort was the kind that comes and goes, and once you submit to it, you will forever submit to this sort of pathetic excuse. So I continued to run. And the pain disappeared! :)


Soon after, I realised...eh!...my finishing point is wrong.. ohno!... I must've over-distanced at one point! Oh gawd. Pissed I was. Lack of focus. Dang. It's ok...it's ok... I'll just finish off with 800m. And that's what I did.


Breathless. Legs-less. Alien-less. (Alien left me far far away today..he damn fast aar)


By the time we got back up, I chilled for about 15mins and tried the TGUs. I just did 1 L & 1 R and I decided it was enough. PERIOD.


Then, a couple of guys were starting the KB C&Js and I just thought "Screw the shoulders, just do it!!


"3,2,1, GO!"


Steady first 30reps. No probs. 5 each hand. Smooth.
31 onwards was HELL.


I was cursing in my head each time I picked up the KB. It was the combination of reps and weight after the run which I think I could've done better. I managed 5 each arm all the way. I was getting frustrated cos the left arm was failing me at the 90th rep. I had trouble locking out at the top once fatigue sets in. 


Told myself to TAHAN the KB smacking my upper arm during the cleans and just power to the top. THEN only break for about 30secs. 


I'm glad I evenly spaced out the L&R reps... noticeably my Left arm needs some work! Well, this is a good indicative exercise and glad I did it. Best part? I didn't get any ripped palms! Wheeee!!! 


Sore shoulders welcomes CNY. A well deserved break!


Happy Chinese New Year to you :)

Timed Sets

Decided to take an easy day on weights today after working hard for the past few weeks which was pretty hectic!

After doing 40:20x5 with Alien & Predator, I was still feeling the fatigue from the night out with some friends..the regular lack of sleep, OD on sugar etc. not forgetting the lame wisemen jokes and oddities! Laughed so hard my abs almost came out of my mouth!!!

The run was OK...I felt as if I was jilted by my 2 loverboys and I had to chase them for their love..hahah! We didn't record the distance since we didn't have an official benchmark to follow... No biggie :)

Anyway, today I decided to do timed sets again and this time, I upped my weights to 16kgs for all, and I added in Snatches at 12kgs. Darn scared to rip my palms! Darn the blisters! I have 4 blisters: 1 ripped, 3 intact. Out of 3, 1 of them bloody!

I am working on:
1) Gripping the KB - use fingers to support, not the palm. The 'meatiness' causes skinfolds and this causes callouses/blisters...some just breaking past the dermis, some breaking bloody past epidermis. During snatches, I wanna practice "rolling" the KB from the palm till the fingers. Must get this right!
2) Shoulder Strength! I can press a 16kg but with the elbow angling outwards. Ideally, it should be pointing forward sans rotation in the joint. This method activates the anterior delts and stabilizers which is crucial for stronger presses. I wanna train the muscle to remember the movement well. So you'll probably see me doing lightweight lifts for a couple of days, and then will hit the big boys soon.
3) Forearms Strength! Once the forearms are stronger, I would be able to control the weights better to a larger extent. The wrist would also indirectly be stronger as a result of continuous pressure being applied to condition the wrist. Gotta do more pullups, planks, single arm presses/pushups...etc...

For now, one of my main goals is to Push Jerk 40kgs. That's 80% of my bodyweight yeah?!

Stay tuned for results towards the end of the year! (I'd be bigger, better, and more "alienatedness"!)

Deadlift @ 70kg

Front Squat @ 35kg

Run & Dianne

15M TT : 3.1km

"Dianne"
21-15-9 of
Deadlift 100kg(M)/70kg(W)
HSPU

Result: 8:05 (60kg)

I have a darn sore back, butt & hammies now! After the 100 Back Squats (52kgs) yesterday, I was walking like a crab! Couldn't even sit properly without angle-ing my butt to a corner. I tried sitting on the ground and THAT itself felt like a massage !! *screams in pain*

YIKES!

Thought of doing Dianne with RX but reconsidered after foreseeing the numbing feeling in the back. Yup, it did come during the last 9, but am glad I completed it well!

Next step would be to target head to 10kg plate!

YEAH! POWER ON POCKET ROCKET!

Endurance & 40-20-50

For time of:
Run 5mins, Rest 5mins
Run 4mins, Rest 4mins
Run 3mins, Rest 3mins
Run 2mins, Rest 2mins
Run 1mins, Rest 1mins

Result: 1190m, 980m, 780m, 500m, 300m




For time of:
40 Ring Dips
20 Pull Ups
50 Push Ups

Result: 21:26m


Totally forgot about the CTB pull ups! OMG! It was at the end when I suddenly remembered "Eh, supposed to be CTB or strict pull ups lahhh!! " . Fail. Hahaha!

Forearms were maimed! My ring dips took the longest time to complete. When reaching the 30th dip, the time was almost 10 mins!!!

Think I can do better in my run!