I haven't been doing enough basic clubbell swings, which really strengthens the shoulder IN external rotation as well developing the strength TO externally rotate under load and today was a good day to reverse that.
1 pm
two clubbell swings
10's x 20 x 2 sets
15's x20's x 2 sets
20's x 10's x 2 sets
these were,as they always are, harder than expected but such great work and such a great counterbalance and compliment to the kettlebell swing.Pretty much exactly the opposite.Surprisingly hard on my grip as I always find. Just not in shape for these.
Swipes
10's x 20 x 2
15's x 10
x 12
x 14
x 16
x 18
x 20 ( shown in video above)
Again these were surprisingly tough on the grip, have to work them back into the rotation on a more regular basis.But it is an inherently strong and natural movement for me.
One arm shield cast
10 lbs x 10/10 x 2
15 lbs x 10/10 x 3
left side was really wonky. Not stable enough in the one arm static hold position.
Handstands
10 sets of 5-8 second holds. Strong again, like last week but not AS strong.It is starting to feel like my old handstand where I could do anywhere, anytime for any length of time, lol.
Band triceps extensions
black band x 20
x 15
x 13
x 10
LOL! these kicked my ass! After the swipes, handstands and the extensions on Sat there was little left in the tri's .Perfect. Grow, they will :))
Bench pistols( left leg only)
4 sets of 4
These too, were surprisingly strong again as they were last week. I didn't do the right side as I need to let the left catch up quite a bit and I could feel what all the extra work on my right side did last week: took me TOO far out of balance.
But this week, unlike last, I remembered to keep the weight on the big toe/ball of the foot) in the descent( thanks Geoff!) and it really makes a difference. Held on a bit with right arm but I can see where I will be doing free bench pistols for reps soon and that will be a great day!
datsit.Sisu.
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4 comments:
nice one Mr Sisu
I started to play with my Clubbells thanks to you Mr Rif havent touch them for a long time but are now using them again
clubbells rock Joakim, they are really important for me to keep my shoulders stabilized.
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