Monday, September 13, 2010

Long cycle clean and press and handstands.

After last weeks 32 kg presses I wanted to back off for todays workout, especially since it is a day earlier than usual. I got off work an hour early today and tomorrow work long and start early so I figured today was the better day.
I knew it would be the 24 kg but just sets of 5 would be too easy so I decided on long cycle sets of five which always kicks my butt. It would also add in a bunch more swing volume which I need too.

Long cycle clean and press
16 kg x5/5 x2
20 kg x 5/5

24 kg x5/5 x5


This is the last set of 5. I really concentrated on reaching back more with the arm and hips in the clean and it helped. I tend to get lazy here and that's not going to happen anymore.The presses felt like nothing and that is great as well.

One interesting thing; normally on my right arm I look up at the bell as I press, as my shoulder mobility/flexibility has required that. I don't do that on my ( good) left shoulder. Today, for some reason, I pressed on the right with the same head and eye position that I do on my left! Maybe all that shoulder stretching I've been doing is paying off!

Handstands
4 sets of 10 seconds!!
1 set of 10 seconds
1 set of 10 seconds

This was the best handstand workout I've had in eons! I nailed the first four sets of ten seconds so easily I couldn't believe it! So I decided to tape the last one ( knowing full well I was going to jinx myself) and sure enough I did! I hit the first four sets on the first try but missed twice before getting it on the third. I knew better.
SO of course I had to do a 6th set to nail it on first attempt.I backed up to the wall but didnt use it. Time to go back to the free mat soon.

the 6th set

and the jinxed 5th set


KB lunges( left leg in front only, kb on left hand)

16 kg x 8 reps x 3 sets

time to do something for my too small left quad. this seemed to be good. it's the asymmetrical exercise I used back in 2000 to rehab my back injury working the left psoas and quad and stretching the too tight right psoas.

db laterals

15 lbs x 20, 15, 15 ,12 , 12

These are good for a lot of things not only the size of my shoulders but the supraspinitus as well. yeah, sure :)

datsit

4 comments:

Tracy Reifkind said...

I love "long cycle"....I guess that means I should train "short cycle' LOL!

"Train your weaknesses"....damn you!

Love you sweets!

Mark Reifkind said...

I don't make the rules my love....

ah you know the rest.
love you too my Queen.

Juci said...

Mark,
your lat activation is certainly visible from the Moon :)
This is so amazing.

Mark Reifkind said...

Judit,

thank you for noticing.hope all is well