Recovery - 12 kg circuit - Pistol, Pushup, Pullup, Windmill, Bent Press

Another easy, variety kind of workout as I recover both from last weekend's DL meet pull and a big Wednesday and Thursday with 4 rehearsals and a performance which incidentally meant 5 hours of driving, too.

Upper back stiff from the few bent presses on Thursday.

Today, a little quasi-circuit - did this twice, windmills and bent presses much better 2nd time through

12 kg pistol L/R - I am terrible at these

2 pushups

1 PU w/ 12 kg *

break

12 kg windmill x 3R/3L

break

12 kg bent press x 1R/L

* Notes on PU:
socks, not shoes - didn't bother foot - good
Hung, then let shoulders slack, then sucked in shoulders, then pulled up.
Speed was very good, height was very good.
Normal, not slightly false, grip

A few light bent presses

Another long, busy day with an early start.  Had a break mid-morning, did

12: bent press, 1L, 1R - just to play with form.  Back goes pop and crack, feels good.

16: bent press, 1L, 1R - really shouldn't go heavier than this without a lot more practice.  Have trouble differentiating the windmill pattern, which I've really grooved, and the bent press pattern of allowing the bearing side knee to bend.

Easy 16 kg snatch, windmill, 1h swing

Today, out of the house at 7:30 AM, busy day, got a little break mid-afternoon so did:

16: snatch L x 5, windmill x 2 after the last rep, then same on right side.

16: 10 1h swing L, 10 R, no break

2 x 16 kg complex, 2 x 16 kg PU/CU

Took most of the week off last week, a few easy DL on Thursday

At the WNPF meet on Sunday, December 14, pulled 360 lbs., my best since age 51.  Was shaky, took 11 seconds to complete, but I'll take it.

Very sore back later that day, yesterday was better and today, almost no discomfort, still a little stiff.  No NSAIDs taken during recovery - excellent.

Today, Tuesday:

2 x 16 kg:  Complex + PU/CU

1 clean, 2 presses, 5 FSQ., Short Rest,  1 Chinup (CU) w/ a 16 on each foot.

1 clean, 3 presses, 5 FSQ, Short Rest,  1 Pullup (PU) w/ a 16 on each foot

1 clean, 5 presses, 5 FSQ., Short Rest, 1 Chinup (CU) w/ a 16 on each foot.

* - * - * - Up things

5 clean, 3 press, 5 FSQ, short rest, 1 PU w/ 2 x 16 (as above) but only touched front of chin to bar

5 clean, 6 press, 0 FSQ - shoulder unpacked on 5th press so 1 more good one then terminate the set.

16 kg 1h swings: start L, 10 x hand-to-hand, 2L, 2R, 3L, 3R, 20 total, no breaks

A few presses and PU

Taught at NYC Level I this past weekend, so no lifting Fri, Sat, or Sun, but lots of standing, some demonstrating kb lifts, and lots of driving each day.

Today, Monday, it's freezing cold so no long walk

20: MP 5L, 5R, PU x 2

Stretch.

DL - easy 315 today

Yesterday, walk 2 mi and stretch a little

Today, bw 154.8 lbs, still fat but at least better

Walk another 2 miles

DL:

225 x 1 overhand

245 1 x overhand, x 1 left over, x 1 right over

295 x 1 left over, x 1 right over

315 x 1 right over

All lifts in the space of 5 minutes.  315 was a little slow but I think this is right on schedule for the meet - feeling rested, and as far as lifting goes, relaxed although the rest of life is hectic and a little stressful.

Just a little today

Sunday (yesterday), walk 4-5 miles in the nice weather with my wife.

Today, walk 2 mi.

20 kg: clean L x 3, press L x 3, clean R x 3, press R x 3, PU on right foot x 2, about 2-sec pause at bottom between PU reps

20 kg x 2 - 5 cleans, 2 presses - overhead lockout of double bells less good than I would like

DL:

Straddle, 2" bar, 225 lbs., went right to the front first today and that's not so good - got 3 that way and only 2 the other way before my left hand felt tired.

I think that's going to be it for today - feeling tired, did a lot of arranging at the computer over the last few days, maybe need to have an easy week this week as well as next.