500 24kg two-hand swings in two sessions

Friday May 9, 2008

A good nights sleep. Weight: 177 1/5 lbs. My elbow felt very good considering the extensor I had put it through on Thu.

Z-Health R-Phase

Today I did three short workouts. It worked out well

Morning session:
24kg 1 x 10/10 snatch
24kg 1 x 3l/10r snatch
32kg 1 x 5r Jerk
24kg 1 x 10r/5l Jerk
24kg 1 x 5/5 LCCJ
16kg 1 x 2l BUP
16kg 1 x 3r BUP

Afternoon:
My co-worker and I went outside where it was drizzling a bit and alternated turns with two-hand swings, he with the 16kg and I with the 24kg. He blew away his previous record of 125 with 200 swings .. and he LOVES it. Can't wait to hear about the WTH effect on his cricket game.

Two-Hand Swings
24kg x 2 x (5,10,15,20,25,20,15,10,5)
24kg x 1 x 30
24kg x 1 x 20
Total reps: 300

These were all accentuated with a very firm hip snap. The pace was moderate .. additional rest time for my co-worker was necessary to catch his breath following the completion of the 1st asc/desc ladder.

Before supper I decided to continue with 24kg swings and felt strong:

Evening session:
24kg: 9 x 20, 1 x 25 Two-hand swings on the minute
Total reps: 205 9:40 (PR)

It looks like Smitty's unconventional tennis elbow rehab is working. Today I was much less sore and had only the slightest awareness of it during some of my swings. I weighed my canisters .. the one at work is 3.5 lbs and the one at home is 3.75 lbs. I can now do 5 reps per set. Today I even a single with the Coc#1 with both hands. As long as my extensors continue to get stronger, the less load on my sore tendon.

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Diet and Nutrition Log

Breakfast:
1 bowl of Kitchari with sweet potato and green gram curry
2 cups of coffee with tbs of 1/2 and 1/2
2 dates

Morning Snack:
4 dates

Lunch:
1 large bowl of Kitchari with sweet potato and green gram curry
4 dates
1 tangerine

Afternoon snack:
4 oz Kefir
1/4 sweet potato

Dinner :
1 bowl of Sichual shrimp with veggies, pan-fried salmon
1 large scoop of ice cream