+ 4,4 total 68 reps( 68% intensity)
Superset with Clean and Presses( long cycle)
62x3/3x5 sets = 30 reps
I am coining the term( tongue fully in cheek) plyo/istic to describe exercises or methods of performing them, that combine both plyometric( or powermetric for those Siff fans) and ballistic actions. Or it could be ballimetric? LOL.
Movements, such as the swing or the snatch, typically called ballistic, are in fact both plyometric( the back swing- overspeed eccentrics that pull you into a strech shortening cycle) AND ballistic the initial thrust followed by a relaxation phase where the limb continues moving from the original inertial energy. Or at least that sounds right.
I had been thinking of it like Louies accomadating resistance, i.e "outrun the chains" but it's different. Its Plyoistic.The box kills the stretch reflex; the backswing creates it.But it also means there has to be the 'loose' phase or its not ballistic. Fast and loose as Pavel would say I bet.
Pullups were solid. All first sets of four were tactical, then plyoistic. slight bounce stretch into the lats ,quick pull then float over the bar.tacticals were all paused long at bottom and held at chin.
one 44 lb KB
100 feet left, 100 feet right=0ne lap
6 laps= 1200 feet.
these were very very strong! best ever maybe. gait is much inproved and much less "clunking" in the knee as I walk.pace was fast too.
this is an lean as I've been in a long time. Upper body is way up too from all this snatch press and pullup volume.I actually feel like I have arms again . It reminds me of when I was a gymnast. Very light and very strong. and built.not bad for an old crippled guy.
Oh yeah, and props to Jason Brown for straightening me out about ballistics.ALways trying to learn something.