Breathing Patterns

So this week consisted of establishing distinctly different breathing patterns for lifts, and it paid off with a comfortable move up to the 32 kg.

*Mid week was the experiment with a 32 kg snatch (which prior consisted of a good 6-8...10 would scarily be the edge point). Applied the breathing technique of a sharp exhale on the pitch of the bell back, followed by an additional sharp exhale coming back thru the mid point into its upward ascent. A inhale consisted of the area between the Adam's apple and sternum/breastbone line (both coming and going) followed with a body locked exhale, bell being overhead. This allowed a very comfortable (and surprising) 10 reps (so surprised, I was too shocked to continue even though more could have easily been obtained...next time :) followed by 10 reps on the opposite side.

*This made swinging the 40 kg for 20 reps feel more like an alignment process over a working process. The breathing, however, differed from the snatch in which a nice inhale came with pitching the bell and the exhale with the thrusting of the hip (energy down into the ground more so than forward)

*A replication of 2 more sets followed.

This lead into a bit of a sadistic complex ladder for Sunday (in some opinions...)

*Double 24's for 1 double snatch (set-up) into 2 strict presses (no knee/hip flexion) followed by 2 squats (2nd was 1 dbl snatch - 3 press - 3 squat) (3rd 1-4-4)

*Following the 1st round of the press/squat was a 32 kg single arm snatch for 4 per side (2nd - 6, 3rd - 8)

*Followed by 40 kg swings for 8 (2nd - 12, 3rd 16)

Much harder than I anticipated w/the original intent being to complete 4 rungs :) HA!....had a hard enough time completing 2!

But the good news is the breathing pattern definitely helped tremendously. Differs on the press/squat as well.

*Traveled back to club for playtime with some nice assisted full straddled planches (no elbow lever), dragon flags, skin the cats, ring dips and other odd n ends......

Update

Since the previous Sunday post to this one, the week had the following:

~ Monday night consisted of strong single knee tucked front levers, combined w/straight leg raises, L-sit pulls, strict pulls, and korean dips. The basic Monday night pattern. The bodyweight class laddered wall squats with handstands and some active stretching.

~ Mid week was a quick session w/soon to be (H)RKC practitioner Christy for a ladder of double snatch - strict press - front squat with 24's laddering the presses/squats after one snatch for 1, 2, 3 x 4 rungs.

~ This Sunday was fun with a interval circuit of 3 rounds consisting of the following movements:

* 205 lb deadlift (1st set 5 dead start, 2nd 5 touch n'go, 3rd & 4th (extra) for 3 touch n'go/2 dead)

*32 kg double kb cleans (6, 8, 5)

*slide board single arm push up w/overhead slide extension 3x10 per side)

*50-60 lb sandbag shoulder carry up flight of stair per side - handstand push ups (HPU's) at top of stair - HPU's Left side 1, 2, 1 - HPU's Right side carry (after L) 5, 4, 5

*Skin the cats on Trap table 3 x 3

*One set of double 24 kg k-bell C & P of strong 5

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Change Up

Been a bit since last journal. Although some nice sessions of various ways to long cycle along with the complimentary body weight sessions. This Sunday started trying out Herbalife's new high performance athletic line as a test subject. Will be interesting to give some input as to results. This morning's session was a very nice break into the warm sunshine everyone associates with sunny San Diego. So a quick change in workout plan put a group of 6 at hospitals break down by the cove. The session was a simple thought ~

* A ladder of 1, 2, 3 in the clean & jerk w/the 32 kg for 5 rungs. The addition was to do the reps at the top of a get up, alternating sides. This confused a few in the initial start, and some performed clean & presses, rather than jerks. Went 4 rounds and decided that was it, but felt quite comfortable with a 24 rep volume 32 kg TGU, although the 48 volume C & J seems like it could be improved w/0 having to get back down :)

*Finished up at the oceanfront w/ some L-sits to static elbow levers (x2) L-sits to low pushes (2x8) - Bottom up 24 press 2x3/2 R, 2x1/1 L - Flip catch C & P w/24 x 5 per - 20 kg BU windmills alternating 3 per

*Headed back to Eight Elements for some fun work on trap table - skin the cats, dragonflags, straddle planches, front lever tucks & a few handstands.

Fun day!