Monday, November 11, 2013
Not a high energy day today. Watched Transporter 3 on my laptop yesterday and spent too much times it seems looking 'down' and woke up with a crick in my neck that didn't want to go away. Neck and traps were sore all day so presses today were extra fun :)
Full rifga ( lots of neck and shoulder mobility)
OS resets and rocking with toes in dorsi and plantar flexion as well in 4 point crawl stance
Overhead stick work with reverse and regular grips
Glenn still out of town working so I was solo today. went right to work after getting home
KB press( short cycle)
16 kg x 5/5 x 2
20 kg x 3/3
24 kg x 3/3 x 8 sets
the presses actually felt very solid on both arms for a change.Fixing the clean so that the lower arm was more vertical at the catch did the trick. NO spin outs at all on any rep,very pleased. BUT the bells felt heavy! Bodyweight was 157 even this AM so I can't blame it on being light Just tired.
28 kg x 5/5
32 kg x 3/3 x 3 sets
this was a good idea. I really have to start doing more heavier cleans if I want to feel stronger pressing the heavier bells. But anything more than three reps was out. Held each rep for 2 seconds in the rack. this was solid
Double bell front squats
2 16's x 3 x 7 sets
these went great! Played around with narrower and wider stances as well as OLY shoes and flat feet and the medium stance ( above) with flat feet actually gave the best depth. this is encouraging. Same slightly outside, vertical forearm rack position and gave NO shoulder adjustments.
Bodyweight lunges ( narrow stance) SS Close stance squats
10/10/10 x 4 rounds
good solid pump. Was supposed to crawl but didn't want the upper traps to light up. More later
One arm triceps pushdown
black band 4 sets of 12
this is a good exercise for me, hits the triceps and the single arm work seems to let the shoulders stay out of it more.More triceps mass for sure in my future. Extensions coming up/
2.7 mph average
this started out strong and got tired after the second lap.Very surprising after the last two weeks of stairs and hills and a continuous flat walk would make them tired. but that is the only thing I haven't been doing of late and my legs felt it. in a good way. Made the 5 laps but had considered six at how strong I started out. Oh well. have to listen to the body first and foremost.
at end of each lap ( after second) high knee marching for a block length followed by supported wide and narrow squat stretches. Felt great, opened up the tight quads and hips and stretched everything out. depth is getting better
Last two blocks backwards walking, more high steps.
Foam roll and stretchout immediately after.