Topic: Training the best that I can.

[rjohnston435]

-5 minutes on the elipitcal
-Warmed up
-RDLs: 135x3, 155x3, 155x3
-3 circuits of ab wheel, real laterals and front raises
-5 minutes on the bike
-stretched out

This took about 30-40 minutes.


I suppose the hinge motion from the hips was too heavy as my hip flexor is sore. Also, Maybe the shoulder stuff was too heavy. Kind of irritating. I just want to do the lifts again.

10-11-11

When I am not dinged up (hopefully soon), I would to to do a simple A/B/A schedule during the week.

A: 1 Power Clean + 5 Presses, 2 x 3 or 3 x 2 Power cleans, Goblet Squats 3-4 x 8-10 and some abdominal and rear deltoid and rotator cuff work.

B: Clean-grip power snatch for 5 x 2 or 3 x 3, Rack jerks for 5 x 2 or 3 x 3, Swings for 3-4 x 8-10 and the same remedial work as session A.

I'll do that for 3-4 weeks and perhaps change things from there. I like swings and goblet squats so I will do them. They don't bang up my shoulder like heavy squats on the shoulders and swings are fun and good cardio as well.

[rjohnston435]

-Warmed up: 5 minutes on the elliptical, foam rolling, dynamic warm-up
-Clean & Press: 45 lbs. x 2+3/2, 65 lbs. x 1+3, 75 lbs. for 34 total lifts in 20 minutes
-Some lighter shoulder rehab work

Today I was trying out 'Bryce Lane's 50-20 Have it All' workout with clean & press. The idea is to get 50 reps in 20 minutes, moving up your weight when you do. It lets you condition yourself and build strength via volume.

Anyway, I may have gone a touch too heavy. My shoulder actually felt okay with this after a good warm-up and I was fried after 34 reps in a mere 20 minutes of work. I did sets of two for as many as I could then singles and I still have a pump in my upper back and shoulders.

Next up is back squats.

[Arturo Gómez]

Is good preserve the legs in the warm - up when you make cleans, but, not with power clean!!!! Is only not to make so many series nor repetition per serie.I used  begin with 5 - 6 clean with a light weight, and so, 80%. If can not do this, there are surely knee problems that must be previously attended.
Power clean and power snatch are different exercices, than must be not mixed with technical exercises.

[rjohnston435]

Arturo,

I was not attempting to train for the clean or snatch today. I was doing a complex for conditioning with light weights and also to test my shoulder to see if it is okay to train again with cleans and snatches.

I understand what you mean that the power clean is different and must not be mixed with the proper lifts. My knees are doing okay.

On a different note, I think I am going to put clean high-pulls in place of clean and press and some floor presses alternating with TRX blast strap rows. These exercises don't seem to hurt my shoulder.