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!
48 kg swings 20 x 5 ( 25 min) 48 kg belt squats 3 x 10, pullapartsThe
These went ok but took awhile to really find my legs. No real issues and I slept better than I have in two weeks but just hard getting my w...
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
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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