Congratulations to Cung Le for winning the Strikeforce Middleweight Championship last night! Kudos to Shamrock for sticking with the stand-up game, but now that the verdict is in - Cung Le is king! - I hope to see these two on the ground for a rematch. Frank is apparently getting some hardware installed to fix his broken arm. I wish him well and hope to see him back in the ring soon.
The fight video is no longer available, but check out how the champions train - Goldberg goes toe to toe with Frank Shamrock and Cung Le.
Sunday, March 30, 2008
Another doubles workout today. I was hoping to dedicate it to the Lopez twins, but God knows I don't like tall people's sports, so March Madness is officially over for mankind - although smart women are still playing strong and the short chick is swinging and snatching two balls at a time.
Double Swings & Snatches (two 8 kg's)
2 sets of 4 x (3 swings + 1 snatch), 10 sets of 5 x (3 swings + 1 snatch), 90-second rounds
MP Ladders (8 kg + 2.5 lb. plate = 20.5 lb.)
5 x (1, 2, 3)
Double TGU's (two 8 kg's)
3 Xs
This was my first time doing double snatches, so I decided to take it easy and not kill myself on the cardio, hence the 90-second round. But after the first two sets, I felt it was too easy, so I extended the sequence. Doubles work is informative because you can tell if your body is not working in symmetry. My left forearm / grip remains the weakest link so I got work to do - what else is new. Double get-ups - I would say it's dangerous if you're sitting with your back in flexion under all that load. So, as your mother would say, sit up tall. I couldn't keep my left arm straight while rolling up, so I just pressed the weight back up once I was seated. It's possible to keep my arms straight if I yank myself up quickly, i.e. let the hip flexors take over and legs pop off the ground - but no self-respecting Pilates teacher will condone that kind of atrocity. We use core. Abs. I figured out the perfect setup on the Pilates Cadillac to practice this - bottom-load the push-through bar with two heavy springs and try to do roll-ups, arms straight, shoulders down, legs glued to the mat. No cheating is possible.
2 comments:
Nice job with the double snatches! Double KB exercises are a different animal..but very effective!
Thank you, Franz! When I was preparing for the snatch test, I went to your blog before every practice and watched your snatch video over and over, and I did visualizations based on your form and rhythm. I have more to thank you than just your compliments here :-)
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