Getting the Hang of It...Slowly

Hang CleanTo make up for Sunday's inadvertent max, I switched to a dynamic workout today. Dynamic it certainly was.

I started out with a bit of decline benching - which has never managed to excite me greatly - and blasted out a few quick sets before getting into the real fun.

The fun came in the form of Olympic-style Hang Cleans, and doing these relatively slowly with just the bar was taxing enough. The last couple of sets were a little faster, and managed to get the sweat hitting the floor. Having said that, it's going to take a long, long time to get hang of these.

The cleans managed to get the traps working nicely, and I followed them with a combination of shrugs and armpit rows (sometimes called Monkey Rows - for reasons that become obvious once you do them). With the armpit rows a dumbell is held at each side, and lifted to the armpit. Monkey noises and dance are optional.

Having warmed up the upper back I finished the session with a combination of pull-ups and chin-ups, followed by the obligatory moment of lying on the floor recycling the air in the room. Phew.

Dynamic stretching
Decline bench press (explosive) 4x10@20kg
Hang clean 4x10@20kg
Shrug - barbell / armpit row - dumbells (supersetted) 10@80kg, 3x10@90kg / 2x5kg
Pull-up / chin-up (supersetted) 3x5@bw
Isometric stretching
Total time : 48 mins

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

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The First Year.It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.

The comforts of lifting at home.

Back to 4 Days per Week.

I've decided to switch back.

Chin-ups and a Few Other Things.

Missing a scheduled deadlift workout?

Not Quite Cardio.

No pain, max single.

The Return.Apart from managing to shed 3kg whilst hiking around The Netherlands for a week, my recent trip suggested working on two main areas : calf muscles and upper back. There's nothing quite like a solid week of backpacking to point out weaknesses.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

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