I also decided to go lighter today in accordance with the 'next step off a peak is always down, either step back or fall off'. I stepped back. I also realized that along with setting up and swinging flat on my feet, I also have to focus on extending my knees and not my hips.Being wired backwards on most things it seems, if I focus on the legs the hips extend well, if I focus on the hips everything is off.
Same with my lumbo pelvic rythym. I have to bend forward to get my hips to sit back.It was the same with my squat and deadlift, only I figured it out too late. But not too late for kbs.
12 kg x 2 handswing,one arm swing, transfers( 25 reps) x2
20 kg x same
One arm swings
24 kg x5/5/5/5
28 kg x5/5/5/5
worked up in weight each set then dropped down to the 24 and started over. did each weight 4 times with a 2 minute rest/sets
24 kg swings= 80 4240 lbs
28 kg swings= 80 reps 5040 lbs
32 kg swings =80 reps 5760 lbs
total swings 320
total lbs 15,040
not bad. definitely easy though,just what I wanted. I'm just glad my hip is right.That was disturbing.Flat on my feet drive through the knees!
One arm push press
16 kg x 60 sec each arm(28 reps)
20 kgx60 sec each arm( 24 reps)
16 kg x90 sec each arm( 34 reps)
This was great. I dont have the overhead shoulder or back flexibility to actually do the second dip for the jerk but this is my version. I wore my Olympic lifting shoes and that helped a lot. Put me very flat on my feet and the heel helps my arch.Just focused on getting into my snatch hold position and it was fine.Nice to do some press type work. this might be fine.Get to combine my overhead stability work with some quad work as well.
datsit, gonna stretch .