16K Day

16 kg x 26 double snatches
16kg 14L, 14R RKC style snatches

Lots of breathing

24 kg PR and RKC Goal + buffer!

After Joint Mobility, Around the Worl, Halos,
Swings:
10 2hand swings
8L, 8R

RKC Snatch Test: 8L (lock) 8L (lock) 8L (lock) 2L 8R (lock) 8R (lock) 8R (lock) 2R
52 total!

That is the number for the next weight division allowing me to gain 15 pounds of body weight.

Actually I would still like to make the next weight division down, but now it is only for health
reasons, not to get easier snatch numbers.

Walking the Pood Dual - "Hip and Grip"

32 kg day - I like using the 2 pood. It taxes both the hips and the grip.
Hip power is always a plus, and my grip is the weakest link in the snatch.

Get Up R-L-R
Swings - 10 x 2-handed
Cleans - 6L, 6R
Overhead Lockout Walk, 30 yds Left, 30 yds Right
Swings - 16 alternating
Swings - 18 L, 18 R non-stop

Post Holiday PR

A two day break, may not seem much, but I was a little worried.

I did pack on a pound over the weekend at my Brother-in-Law's house.
He is a uber-foodie and drove all around the Bay Area to get his favorite
cakes, and dishes to host his daughters 2nd birthday.

My left side felt very strong and I know I could have hit 50 on the left
if my grip held out. I didn't want to disqualify so I stopped at 47.
At the start, my right side was really "popping" at the hip,
but I was starting to get winded earlier.

I stopped at 45 because my form was breaking down.

Still 92 PR w/16kg.

Mile Stones

Sunday Was a Grind,

We welcomed back Dr. Cheng, and it was a workout.
My wife even commented that I did not look like my normal energetic post workout self.

We drilled the "hip snap" with return assisted swings.
That helped when we got to the highlight of the work out...
Descending and ascending snatch ladders. I did 24kg 10 to 1 and 16kg 2 to 10.
A special thanks to Guro John Spezzano for keeping me going on the ascending ladder.
I wouldn't have had the will power to go on without his encouragement.

But thats not all. I had a belay class at noon. My older daughter is having a rock climbing birthday party, and in order for my 5 year ld to climb, I have to be certified to Belay.
After the "Defying Gravity 1" class we could do some bouldering.
Bouldering works the grip "Hard Styyle!"

Today (Tuesday)
Dr. Cheng gave me the go ahead to use the 24 kg for snatch practice.

My plan was to try : 8 "Pause locked out" 8 "Pause locked out" 8 switch
I did using RKC snatch test rules
L: 8P,8P,4P,2
R:8P,8P,5P,3P,2

My last one was pretty ugly. If I were judging, I would not count it. But I don't think I would have the heart to fail someone on their last rep.

Anyway I am *real* close to smoothly passing.

My grip is getting better, and I didn't have to use and hand protection.

I am sooooo close

Tied My 16 kg Satch PR

45 L, 45 R = 90
My Girya Log

The Other Pood Duo

After joint mobility, I started with double 16kg snatches
(16kg + 16kg) x 24 double snatches
It was a nice change.

Then
16 kg: 29 Left, 34 Right

Walk the Pood Duo

Today was 32 kg day.
20 minutes Joint Mobility

32 kg,:

• 2 x TGU R, L
• Around the world
• 10 x Two Hand Swings
• Swings 7 Left, 7 Right
• Cleans 5L, 5R
• Swings 10 L, 10 R
• Cleans 6L, 6R
• Swings 18 DARC
• Swings 30 DARC

Power Up!

Volume

Sticking to th Dr, Cheng Rx (use 16kg add 5 Reps per side of the RKC target for 24 kg)
my original plan for the day, was to do 3 Sets of 33L, 33R.

On the second set I knew it just wasn't going to happen.

What I did was 4 set of RKC style snatch test (16 kg):

• 33L, 33R
• 15L, 15R
• 10 L, 10R
• 7L, 7R

That was double the total tonnage of my first try at this protocol.

Back in the Swing... or er Snatch

My hand is healed enough to comfortably snatch with the 16 kg.
I hit 36 Left, and 36 right with RKC rules.

This is my tonnage goal, for Aug 1st, but I need to be able to do it with the 24kg.

Warming up my forearms seems to make a big difference.