Pullups, Chins, and Dips

I decided to take it easy today and not do any swings or really anything that involves the hips because since yesterdays swings with the 32, my left hip is really tight and sore. I can't figure out how to stretch it either. It's really frustrating.

Pullups @ BW+35lbs: 4x1, 3x3
Chin Ladders @ BW: 1,2,3 x 3
Dips @ BW+35lbs: 6x3

TGUs and Swings

I wanted to work a little bit with the 32kg so I did some TGUs and swings. Everything seems a whole lot harder with the 32.

32kg KB TGU: 5 minutes
32kg KB 2hand Swings: 30 sec on/15 sec off for 10 rounds

That's it. Felt great.

Snatch#1 and Grip work

Morning

Pullup ladders: 1,2,3,4 x 5
Hanging Leg Raises: 10x3
Snatch: 5/5 on the min for 11 rounds

I am going to do snatches twice a week from now until the TSC and the first of which will be an easier one. I focused on form and nice crisp reps and stopped before my form got even close to breaking down.

Night

Tried out my new pinch block from Stronger Grip. I love it.
Right 5x1 with 10lbs on the end, Left 3x1 with 10lbs on the end
Right 10x2 with 5lbs on the end, left 10x2 with 5lbs on the end

COC#1: 5 closes with each hand

Windmills with 24kg KB just for fun: 5x3/side

Friday Heavy Workout

Deadlift Warmup: 135x5, 225x3, 275x2
Dead Workset: 330x3x1
Pullup Ladders: 1,2,3,4 x 4
24kg KB Snatch: 16/16, 15/15, 15/15, 15/15 for a total of 122 with 4 minute rest period between each set.

I read an article on Dragondoor by an RKC (I forget his name) about preparing for the RKC Snatch Test. He suggested that once your snatch max per arm is between 20 and 25 in a single set, you should do multiple sets at 70-80% of that max with 3-5 minute rest periods between. He also suggested you do snatches 2-3 times a week. So even though I am not preparing for the RKC as of yet, the TSC is pretty similar so I thought I would give it a try. I'm going to mix this type of workout with the minute on/minute off type as well as some others. Today felt good so I'm hoping this will work out for me.

Grip Work etc.

I got my Captains of Crush #1 in the mail last night. That thing is serious. I was super excited to work with it today. Before I did, I did a couple warm-up sets with a little crappy plastic gripper like the Ironmind people suggest. After that I did 2 sets of 4 with each hand (I could barely close it towards the end with my left hand) and then I did 2 sets of holding it closed for a count of 5.

It's a little strange that my left hand's grip is a little weaker than my right's when my left hand/arm is generally my strongest. I don't know why that should be the case.

I also have done a bunch of Face-the-Wall Squats, pry the pump streches, and arm-bars today and will continue to do so throughout the night. Hopefully these stretches and exercises will help me fine tune my KB technique.

Kind of a light day

Morning

Pullups @ BW+25lbs: 4 sets of 5
Dips @ BW: 3 sets of 10
Hanging Leg Raises: 3 sets of 10

Night

24kg KB C&P Ladders: 1,2,3,4 x 2
24kg KB 2hand Swing: 5 minutes

Thats it for today.

Pullups and TGUs

Pullups: to failure = 14
Pullup ladders: 1,2,3 x 3
24kg KB TGU: 10 minutes switching arms with every rep. Lost count of how many I did.
"Clocks" : 3 sets of 8 rounds
V-ups: 3 sets of 10

I had a really restful weekend so today I felt great. My pullup max is slowly getting better. The ladders are really helping.