On kettlebell training

In my previous post, I wrote about acquiring a 16 kgs kettlebell.  Since then, I've been able to improve on my kettlebell snatch, which was difficult when I only had the 24 kgs kb to play with.  With the lighter kb, I was able to work on technique, a major obstacle in snatching the 24 kgs kb.  Unlocking the technique made everything possible.  Once snatching the heavier bell became routine, all grip associated problems (calluses) associated with snatching the lighter bell disappeared.

Now I've got my sights on the SSST (Secret Service Snatch Test), which comprises AMRAP of a 24 kgs kb in 10 minutes.  You can rest, switch hands, even put the kb on the ground, but when the time is up, that's your score.  It took me about 12 minutes to do 100 snatches with the prescribed weight.  I've got a ways to go.

In other news, work on the planche progresses slowly.  Lately, I've been working on transitions from the L-sit to the advanced tuck planche.  The act of raising my lower body to the advanced tuck position was a minor triumph.  In the past, I'd have to raise my legs into a tuck planche.  Baby steps.

10-3-12
-kb snatches (6x10, 24 kgs; 2x30, 16 kgs)
-hand stands and forearm stands
-L-sit to advanced tuck planche transitions

achey traps and progress on the tuck planche

Greetings faithful readers.  Sorry for the dearth of posts, I've been distracted by life's little events.  Anywho, a reader asked how my wrist injury had healed and whether the Wristwidget had helped.  Well, I've regained a lot of the lost function in the injured wrist, so I believe the Wristwidget did good.  However, it's my impression that my wrist will always be the weak link, always prone to re-injury.  Lots of tape or some sort of brace will be forever in my future.

I have been able to hold a tuck planche for a few more seconds now;  20 versus 10 at a shot.  That's a positive development.  With the longer tuck planche holds, my shoulders have been taking a beating.  I decided to make it a shoulder mobility day.

Sledge hammer pendulum swings-  Grasp a sledge hammer by the handle and let it hangover the shoulder and behind your back.  Your elbow points straight upwards.  Now sway from side to side.  The sledge hammer head will oscillate.

Sledge hammer casts and swings- I took these from Indian Club exercises.  Look them up.

Sledge hammer trap fixer- Take your sledge hammer and sling it over your shoulder.  Allow the handle to see-saw over the tight spots in your upper trapezius.  My wife wears out her thumbs trying to massage my traps.  The sledge hammer handle works with no effort.

Today's workout:
-HSPU (3x10+10 sec bent arm hand stand holds)
-weighted chin-ups (5, 6, 5; 24 kgs)
-weighted bent arm hangs (3x10 secs, 24 kgs)
-advanced tuck, front lever bodyrows (3x20)

tuck planche

My progress towards the Planche/Maltese on the floor was stalled by my inability to hold a tuck planche.  I would get intense cramping in my abs, specifically the top left bump of the six-pack.  It looked like a hard-boiled egg was implanted subcutaneously, and man did it hurt.  I encountered no such pain nor cramping when doing roll-outs, front lever progressions, or any other ab exercise.  It then occurred to me that some pretty taxing ab exercise usually preceded my tuck planche attempts.  Aha!  A thought bubble formed above my head.  Forget the intense warm-up, just do the tuck planches.  And so I did.

5-7-12
- single db C&P (2x5x5, 24 kgs)
- tuck planche holds (6x10 secs)

On Mondays I like to do squat cleans, but the thought of hoisting the 2 db's was unappealing today.  I grabbed a single db and performed alternating sets of 5 reps at a fast pace.  Before you knew it 50 reps had flown by, and I was breathing hard.  The tuck planches weren't so onerous by themselves.  How far away are advanced tuck and straddle planches I wonder.