Monday, November 25, 2013

24 kg Push Press Long cycle

This went well. Got a very solid stretchout in this morning with an emphasis on wide behind the head stick stretches and then press behind the neck work with rotations and progressively deeper stretches. My shoulders like it and said yes. Trying to basically do shoulder dislocates is the goal but I have a long way to go. This really opens up the pecs and front delts in a way they don't like at all; because they are so stinking tight; but that's the point.

I still can't hold a squat bar in the rack comfortably and that's gotta change. that's crazy. This is a solid direction.

Medium, close and wide stance squat stretches for time as well. First round has 75 second sets then the second 60 seconds and the third 45 or so. This was an improvement on time and depth. I can really feel the muscles let go as they fatigue

Long cycle clean and push press
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5 x 5 sets

this went great. I actually played with a few jerks as well at the end and after the main sets. there is potential there now, I can see it. Shoulders were fine with this as well as the knees. Very happy with this move. Overhead position felt better than last week as well. This is a burner as well and when I can do 5 sets of 10/10 it will be a solid accomplishment.

Kb squat cleans
2 16's x 5 x 5 sets

these felt ok but the depth is still so so and I'm not sure it's the vehicle to get farther down. fun to do but I have to get lower in the basic movement first

KB Front squat
2 20's x 3 x 3

this was an attempt to just get lower but it wasn't that succesfull.Plus heavier isn't the answer for my legs. bloody reps are :)

Step up
3 sets of 10/10 on a 14" box wearing my oly shoes. these actually felt really good. played around with step patterns left up /left down or right up left down, etc. what actually felt like it might work the best is basically a pistol standing on the box- so the leg doesn't have to stick up, it can just drop done. A true one legged squat.

I need an exercise where I can control the negative and get progressive depth.

5 laps 50 feet. these were good but I could feel I did them yesterday. last lap was done at faster speed and it went well. :)


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