4/25/15 Saturday April 25, 2015 (pull-ups, push-ups, KB aerobics)

Writing this on Saturday night.

Busy and very good day. Went to Greenlake with the kids and in the morning and banged out pull-ups and push-ups.

Hanging from bar

7 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

6 pull-ups
5 push-ups (5 regular)

5 pull-ups
5 push-ups (5 regular)

4 pull-ups
5 push-ups (5 regular)

Total pull-ups - 28,  same as last week again, 25 push-ups, same as last week, I did them all regular (no Lizard style) to limit stress on the R elbow.  This was an improvement on last week in terms of feeling stronger on the pull-ups, and that's even after doing more work this last week with the KBs.  I am probably ready now to up the pull-ups by a rep next week and see if I can progress those.

After mowing the yard and cleaning it up in the afternoon, I found 15 or so minutes to get in my K aerobic work with a single 24kg bell.

Warm up
GSq, 5
2H SW, 10
1H SW, 3/3
CL, 3/3
BU CL, 1/1
SN, 1/1 plus overhead walk for 30 seconds

KB aerobics - 10 minutes (dropped it down from 20 mins last week, did notice some fatigue here, and my son was waiting for me and didn't feel any real need to push this unnecessarily).

sets of

CL, PR, SQ, SN, shake out, switch hands

did 6 sets

Ended with Jerks, 5/5, practicing in particular really keeping the forearm vertical, well deep in the palm, getting the shortest motion from rack to overhead and keeping the arm very tight to the body.  Really was watching that on the L as that was a struggle yesterday with the double 24kg work on Jerks.  This actually went quite well and I think that's in part due to the chiropractic appt yesterday afternoon.  That said, the L arm and trap area is just a bit tender and needs some TLC these last few days.  I suspect it's just a bit of carryover fatigue and perhaps a bit of overuse.  Looking for a long recovery day tomorrow, couple nights of good rest before Monday morning training.  Might do a 5 minute snatch test for 100 reps with the 24kg.  Last time I did that was when I got certified as an SFG in November.  Doing 8/8 on the min for 6 minutes last week has me right on the cusp of the snatch test requirements.  We'll see if Kevin has different ideas for potentially a new training cycle instead.