This week I added Dumbbell Rows to start strengthening my back again so I can start Pull-ups. Since I haven’t been able to to pulls with my elbow (it’s pretty much all healed now) My back is pretty weak and I can only do a few pull-ups before I fail. These rows are a good intermediate way of building back up.
I had planned on doing the HKC this March, but I can’t work it into my schedule. That, and I don’t think I’ll be physically ready in time to do it well. There should be another in September (I hear) so if that turns out to be the case I will try then. I have started doing some forms corrections which are helping, it’s much harder to lift when you are doing it wrong.
I also managed to roll an 11 for minutes with the added rows. That’s 44 minutes of lifting. ouch. When it was done I rolled over and almost squashed the cat.
Week of 1/24/10
24KG KB Military Press – 5 Minutes
Pistols – 5 Minutes
20KG KB Military Press – 5 Minutes
40# Renegade Rows – 5 minutes
20KG Slow Cadence Snatch – 6 minutes
16KG Viking Push Press – 6 minutes
20KG + 16KG KB High Stop Military Press – 11 Minutes
20KG + 16KG KB Double Front Squat – 11 minutes
16KG KB Clean & Press – 11 Minutes
40# Renegade Rows – 11 minutes
16KG KB Overspeed Stretch-Band Swing – 7 minutes