Get into the swing of things

Pardon the pun, but I just had to report about today's brief workout. Sometimes when time is tight I focus on breaking intensity PRs, but today the weights felt a bit heavy so I decided to shatter a volume PR. First, I started with trap bar deadlifts (TBDL) as they tested best. Did 7x5 with 185 (35s) and they went easy. Did it in 11 minutes for a density PR. Then went to chinups and got 8, a PR, then did 4x3 before running out of gas. In other words, while they still tested well, they became slow and tough. Teach your body it is EZ or quit and go onto the next exercise.

I finished off with one arm swings. It has been quite a while since I did them and remember that they seemed very difficult for some reason. I had done 62# for a set of 5 each arm and it was ugly. Today I did 10 super EZ reps on each side! Why did this become easy? Because I snatched the 70# 42 times last Saturday, that's why. This is precisely why Mike Nelson reminds me that it is imperative that I do lots and lots of swings if I want my snatch to go up. My real goal is to snatch an 88# bulldog, which seemed impossible when I tried it 2 months ago. Haven't tried it since, but how could it not help to be doing many, many one armed reps with the 88? I will try the BD once I hit an easy 88x10. This is very motivating to me. I can't tell you how important it is to be focused and excited about your next workout. That is the value of the Gym Movement protocol.....as evidenced by my client Craig Robley. See his training below, which he is doing while under tremendous time pressures of both work and coaching. He is self motivated because he is breaking PRs every time he works out.

Workout 1

Sntach
48x16K = 1728
20x24K = 1060
Total snatch volume: 2788

pushups
2x10
Total volume = 20

BUP
36x36 = 1296

Workout 2
100 snatches with the 16K in 5 minutes

Workout 3
pushups
2x11 = 22

goblet
20x24K = 1060

Swing
10x24K = 240

1 arm swing
20 x24K = 480

Workout 4
snatch
1-5 ladders
30 reps x 53# = 1590

pushups
1x25! Huge PR, and sandbagged!