2009
-
420pm<br />
<br />
40 minutes.<br />
<br />
One Arm Snatches 20-50kgs 6 sets 5-1 reps<br />
<br />
Standing Alt DB Curls 4 x 6<br />
<br />
Cable Chops 4 x 10 each side<br />
<br />
Plate Raises 50 reps x 1 set<br />
<br />
[b]Must do some early morning cardio tomorrow!!! [/b] -
chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch? -
[quote name='BartMan']chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch?[/quote]<br />
<br />
Yep from the ground, I alternate between left and right hand each rep. Awesome exercise, really explosive movement driving up with the knees from a deep squat position. I have a stuffed right shoulder/rotator cuff but found that by substituting snatches for DB SMP my shouders still get hit without too much irritation proved I dont go heavier than 40kgs. I like to do all my shoulder work on my feet as opposed to sitting in fact I do every exercise bar bench standing or in the air.<br />
<br />
<br />
[b]Monday PM[/b]<br />
<br />
50 minutes brisk walk. -
[b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes -
[quote name='Red Beard'][b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with the kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes[/quote]<br />
<br />
[b]Friday[/b]<br />
<br />
4pm Cardio 45 mins (15 Row/15 Bike/15 Treadmill). Awesome. Sweating like a rapist.