Good solid workout today.
One arm swings:
26x10/10
36x8/8
44x5/5
53x5/5
63x5/5
72x5/5 ! this felt great! very fluid and strong.
snatch
36x5/5
44x6/6
53x6/6x12 sets 144 reps/7632
Snatch holds
44x30 sec
53x30 sec x4 sets
this went great! Overhead lockout getting much more stable.
Halos/face pulls/ stick presses
four circuits
also great, should feel solid!
190 x 1 x 12,210 static hold, 225 static hold, bodyweight squats 3 x 15
What a freaking great day! This is without a doubt the best group of heavy reps I have ever done! Every set was just about perfect. Plus I ...
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3 comments:
Hey Rif do you think the extra shoulder work had anything to do with your overhead position getting more stable??
actually royce, I think the stick press/upward shrugging has released the scapula a lot and that has helped; not kb pressing has helped and finally getting the teres major to stretch out has helped the most.
I do think the overhead holds are good though and help me find the best overhead position.
Cool, I was mainly asking about the stick press/upward shrugs, and the stuff from that article on t-nation.
Reason why I ask is that although I have never had shoulder problems (or at least very minor ones by comparison) I have been doing the JS band pulldowns, pushups where I extend my shoulder, and empty bar upward shrugs, combine that with some JM stuff and the stretches from ETK and the occasional windmill or getup and my shoulders feel phenomonal.
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