Tuesday, December 18, 2012

32 kg high pulls and mini band pullups.

Got my nice hot bath and a good stretchout prior to stepping into the ColdStone cave for high pulls today. I know it's California and everyone else laughs at what we call winter but I'm stiff enough in warm weather and temps under 60 degrees exacerbate that even more. When it's really cold things just lock up.

The key is to keep moving and take hot baths so I did.

I look at this move as my key assistance move for my snatches so when it's feeling strong I know the lighter snatches will be as well.

High Pulls
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x  5/5
28 kg x 5/5
32 kg  x 5/5 x 5 sets

A mere 50 reps but quality reps and man they felt strong. The lightest this bell has felt in eons.

then 24 kg x 8/8 x 3 sets
Just to get a bit more work in

Belt squats

32 kg x 20 x 4 sets

these went great and really deload the hamstrings while strengthening the quads. SO cool to be able to squat  again. going tojust cycle through the 32 , 40 and 48 kg bells from now on.

Tactical Pulls with bands and P bar pushups

these went GREAT!
Two sets of 5 with purple band and then 2 sets of 5 with this mini band. This is really getting me an entirely new groove on my pullups and its two things: first, the band is really helping me get the momentum to get way over the bar , far more than normal and this is setting a brand new pulling pattern and
Second: Having my legs in front like this really exemplifies the exact right position for a proper tactical pullup with a solid hollow position. Haven't done this since my gymnastics days. this feels great on the shoulder as well

P bar pushups, feet on box
Not so well. First three reps felt perfect then the shoulder just moves around during the transition from bottom to concentric rep. Doesn't hurt or sublux like before, just moves around no matter what I do.

Last two sets were from the knees on the floor but the same thing happened. First 3 reps perfect then not.
Trying these on rings next.I'm thinking the rotation ability of the rings might help keep me in the most stable place.

Stoked about the pullups though. BW next , then weight not far behind.

BB laterals
3 x 10/10




Tracy Reifkind said...


Mark Reifkind said...

getting it back hon :))