After last weeks short cycle press success and some great handstand/ring workouts this week I wanted to do some more doubles but was not ready for double 32s , yet :)) , nor double 28 kg long cycle so double 24 long cycle was the decision. Turned out great.
7-8 am
full stretchout really working the side splits and straddle sit to open up the groin for the wide stance with long cycle double cleans.
8-9:15am
one arm swing warmup 16 kg x 5/5/5 x 3
double cleans 2 16s for 5 x 2
Long cycle clean and press
2 16s x 5 x 2
2 20s x5
2 24s x 5 x 4 sets
x 6
x 7
x 8 pr
x8
nice! I repeated the set of 8's as the first set I got distracted with some commotion going on in the gym and it was roug
her than I wanted. So I did it again!
Snatches
20kg x5/5
24 kg x 5/5
x6/6
x7/7
x8/8
these felt very weird. I'm not yet used to snatching only once every two weeks and going from super wide double work to narrow stance single bell work threw me off.No worries, it was a big long cycle workout.
Ring supports/ L sits
these went better than expected, considering I just did them on Thursday as well. The last time I did these( before the cert) my shoulder would move around too much and I gave them up for awhile. Now it's holding and I can train this again. How cool! I know my elbows aren't fully locked but I have lots of things to work on in this movement.
Triceps extensions
37, 25, 15 ; triceps death.
done. Off to 4th St Bowl Diner for Breakfast with Nikko :))
datsit. Sisu.
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7 comments:
Congrats on the PR Sir!
thanks man, it was a strong day :))
Nice Mr Rif you are a power house =) nice PR
Sisu
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