Decided to get on the schedule I wrote and today was push presses with the 20 kg.Took off the OL shoes and did a regular push press driving through the heel and hip instead of off the toes and quads with the jerk. Very different feel and it took awhile to re-adapt to the PP after getting the second dip under for the jerk down. The jerk feel more like jumping and these feel more like a longer hip snap,staying flat footed the whole way. focused as well on really accelerating the arm in sync with the hip./leg drive.
warmup
two clubbell torch swings 10# 5x10
two clubbell swipes 10# 3x 15 ( first time trying these with tens.not bad)
Push press
16kgx10/10x2
20 kgx 6/6
8/8
10/10 x 2 rounds.
96 reps
so different flat footed, much more hips, less quads.solid though.more technique work than anything but I need it.shoulder settled into position really well.
Two clubbell swipes 10#
5x15
definitely have a good feel for this move naturally but it will need a bunch of work to get my right shoulder to stay in the right 'line'.I do really like the close stance nature of the clubbell work.
Inside swings
10#x10 each side; these felt solid
Inside/outside pendulums 10#x 8 each side.( these need work,lol, not really sure of the groove yet)
Mills 5# x 10 reps each side
10# x8 reps each side
two clubbell swings 10#
40 reps ( these felt great and can really see working into high reps here.)
one arm clubbell swing ( left side only)
15#x20 reps another great move
Shield cast ( kind of like a one arm halo)
5#x10each arm x3 sets ( like these)
10#x5 each arm( now this is more challenging,lol. can't see anything heavy here for along time,maybe forever.
felt like a decent workout but I am definitely in the practice phase with the bells and with light ones at that. Will take awhile to really sort out the loading I should be doing with these to get more of a 'workout'.
datsit, staying loose.
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
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2 comments:
Thanks for the demo Rif. Being someone who's studied martial art for a while, I'm shocked that these are not a part of any training plan, they look like a natural fit, particularly with the arm and shoulder extensions involved. They "look" easy but I can only imagine how not easy they are. Cool.
no problem howie,
scott sonnon said his original intention for the cb's was for martial artist and I can see the relevance.
I really like how they force my elbows to lock and take stress off my always tight biceps and give a totally different loading stress to my forearms.
I'm not sure I will need or use much heavier bells than the 15's though as I see this as very much an adjunct to my main kb training.
I also like the close stance work, it fits my body very well and I actually have much better levers swinging things to the outside of my legs than across midline.
Much more sore this AM( muscles, not joints thankfully) than expected although I felt like I hardly did anything yesterday!
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