Wednesday, January 29, 2014

28 kg Clean and presses, 24 kg goblet squats , sled drags and crawls

Solid work day. Must have accumulated an hour or more in squat position today during my 7 hours of work. All different kinds, against the stability ball, free with no support and supported in the power rack. these are getting better all the time( deeper). Loving it!

Good stretchout upper body as well this am. shoulder is feeling really good.

Clean and press
16 kg x 3/3 x 2
20 kg x 3/3 x 2
24 kg x 2/2
28 kg x 1/1 x 8 singles
24 kg x 3/3
20 kg x 5/5

this went great! went back to old press form really emphasizing the lats in the launch and -here's what I discovered today- KEEPING them engaged the press all the way to to lockout- prevents the dreaded spin out! Had a rep spin out on me and realized while I had initiated the press with the lat I let it go during the press and bingo- spin out. Corrected it on the next rep and it was fine.

I think I may have figured something out here :)

Goblet squat
16 kg x 1 x 2
20 kg x 1 x 2
24 kg x 1  x 3
20 kg x 1 x 1
16 kg x 1 x 2

these went great, the 24 kg was a pr of course and not hard at all. Decided that single let me spend more time in the bottom working for depth, which is the goal now.

Sled drag
80 lbs x  A LOT. Just walked ( Glenn still out) til I got tired ( probably 400 ft) then rested a bit and kept going. Great lactic acid buildup. Need to lengthen our regular length of pulls. 4 sets

Crawls ( forward only)

4 sets of 50 feet.

this was good and tough.


1 comment:

Mít Trang said...

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