A Tweaked Shoulder and Week Summary

A very, very busy week at work together with a lot of neglected lawn work I finally took care did not leave much time for blogging. Also after Monday's kettlebell session, my right shoulder was a little sore. As a result I skipped Olympic lifting sessions for entire week. Although I could have probably only skipped two sessions, I took the entire week off knowing from the past my body needs more rest than I want to admit. I also preach this to my faithful kettlebell clients and am obligated to follow my own advice.

Monday May 18, 2009

Morning Basement Dungeon Assistance Lifts:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

BW x 1 x 5 Ab wheel roll-out on knees, 5 sec hold, roll back

Snatch of blocks (lb)
45 x 2 x 5
65 x 2 x 3
95 x 1 x 4
115 x 1 x 2

Kettlebell
32kg x 1 x 2-Rung TGU ladder left/right
32kg x 2 x 10/10 One-hand swing

24kg MaxVO2 Snatch :15/:15, 8reps/set
Total 12, 6, 2 = 20 sets

I really pushed it with the heavy 32kg one hand swings and the MaxVo2 snatches. Not surprisingly, my reward was a sore right shoulder.

Tuesday May 19, 2009

Evening Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Snatch (kg)
20 x 5 x 5 OHS, Hang-snatch, Snatch-balance
32 x 4 x 4 Snatch, Snatch-balance
40 x 2 x 6 Snatch, Snatch-balance, OHS
40 x 1 x 4 Snatch, Snatch-balance
45 x 1 x 4 Snatch
50 x 1 x 3 Snatch, Snatch-balance, snatch

Cleans (kg)
50 x 1 x 3
60 x 1 x 3
70 x 6 x 3 (80%)

Back Squat (lbs)
45 x 1 x 5
135 x 1 x 3
185 x 1 x 3
205 x 1 x 3
215 x 3 x 3 (80%)
185 x 3 x 3
205 x 1 x 3

I just was sharp during this session as my right shoulder continued to bother me. It was here that I decided a week of rest from Olympic lifting was in order.

Monday May 25, 2009

My shoulder was definitely feeling better but I stayed away from overhead work to be conservative. This little session was just the right.

Basement Dungeon Kettlebell Session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

Kettlebell SuperSet:

1. 32kg x 1 x 20 Two-hand swing
2. 24kg x 1 x 1 TGU left
3. 24kg x 1 x 1 TGU right

Total: 5 sets

Tuesday May 26, 2009

I forgot that after taking a week off, the weights would seem exceptionally heavy. As a result I keep the session on the light to moderate side.

Evening Olympic lifting session:

Z-Health Neural Warmup Level II Dynamic Joint Mobility

OHS (kg)
40 x 1 x 5
42 x 1 x 5
50 x 1 x 4
55 x 1 x 3
60 x 1 x 1

Snatch (kg)
40 x 2 x 3
45 x 4 x 3 3 misses

Front Squat (lbs)
45 x 1 x 5
95 x 1 x 5
135 x 1 x 3
155 x 1 x 3
175 x 6 x 2 (78%)

The snatches were extremely difficult and I stopped early knowing practicing poor form was not a good idea. I finished with front squats which took immense concentration.