Monday, August 12, 2013

24 kg Long Cycle Clean and press



This could be my alltime favorite move. It covers it all; it has the ballistic action of the clean, the grind of the press, upper and lower body and it can be serious workloads if one wants to go that direction OR one VERY heavy max effort grind.

My favorite used to be the snatch but that has changed. Too many tweaks in both my biceps and back has left me gunshy and always holding back. My overhead position isn't stellar at all and I can't rest in lockout like I can with the press. And after watching Tracy and her gs friends really show what can be done in the snatch I realize that our techniques, while great for generating power, explosion and speed are not that great for the endurance side of the snatch and I can't tolerate the GS techniques anyway.

And I can finally clean and press again and I didn't realize how much I missed it!Being able to turn out as I press really allows for me to legitimately compensate for my shoulder and t spine immobilites.

So it is the Swing,Clean and press and -coming soon- the Squat as my key foundation moves.And the barbell curl, of course :)

One arm swing warmup
16 kg x 5/5/ x 3 stiff as a board despite it being pretty dang hot today.

Clean and press,long cycle
16 x 5/5
     x 3/3
20 x 3/3
24 kg x 3/3
         x 4/4
         x 5/5 x 3 rounds
72 reps
3816 lbs

This felt light and easy.My body is finally getting that the shoulders don't 'adjust' anymore on the cleans or the presses. That took awhile. On both counts
It was nice that the 24 kg felt so  light again.It was also nice to be able to painlessly, get in some decent volume to be able to really groove my groove again.
Singles are great when that's all you can do but reps are important too.

Snatch holds
16 kg x 30 sec
18 kg x 20 sec x 3 rounds

Haven't done these in forever. Surprisingly good overhead position as well

Belt squats
44 kg x 20
         x 30 x 2

these felt awesome and got a very solid leg pump and fatigue in both quads.Just tired at this point.Done

datsit.
Sisu/


3 comments:

Aaron Friday said...

I love those too. Like you said, it's a lot of exercise in just one movement pattern. I'm adjusting my schedule so I can devote one day/week to C&P. Mon-Thur is class, then Saturday is C&P. I want to press 44kg, and I know the volume will help.

Mark Reifkind said...

yea I'm SO happy I can do them again. It drove me nuts that it felt like it was wrecking my shoulders.

Aaron Friday said...

Yeah, that would suck. High-volume C&P with 24kg really seems to help my shoulders. Heavier than that, and it doesn't help at all.