Thursday, September 20, 2012
Some basic work
Pretty sore though from the high pulls, all in the right places though( upper back, legs and hips) and that looks like it's a keeper.
Full rifga stretchout and Primal Move free style routine. mostly crawls, getups and turns. lots of foam rolling too.
two hand swings
20 kg x 10
24 kg x 10
32 kg x 10 x 12 sets
this went fast as Glenn was feeling spry and it was over before we knew it. I was thinking 15 sets but my legs and hips were getting tired at 10 so I split the difference. they are not used to this work although they are getting there.
The thai squat foot torque technique worked perfectly again and my groove on these is becoming apparent and solid. Took the stance out a bit too and that helped but also why the thighs said hi earlier than expected.
16 kg x 30 sec
x 45 sec
20 kg x 30 sec
x 45 sec
24 kg x 30 sec
this was tough! triceps tired from the pushups on Tuesday and this didn't help. But the position is feeling solid and the shoulder is as stable as it's been in the last 1.5 years! I also do a slow negative press at the end of each set to keep my press groove strong so that's five reps in the press as well. Enough for now.
Floor KB triceps extensions ( with pause)
16 kg x 12 x 4 sets
haven't done this in awhile with all the pushups but it was harder than I remembered ,lol.
3 x 10/10
this is also really helping shoulder stability with the supraspinitus development.
want to get close to 150 snatches on Saturday. have to eat up a bit.