Wednesday, February 19, 2014

24 kg Press practice, pullups, double bell front squat and sled

Strange day. Pretty beat up from Monday's volume; slept on right shoulder weird and didn't have enough free time to really get it to unlock. But even though on one hand I thought I wouldn't be able to even get my arm over my head at practice, much less press kbs, I also knew that after I warmed up it would probably be fine.

And it was :)
I've seen this happen so many times before, but it's nice when it still does. Plan was to come down to the 24 kg and really practice the technique that would work for my shoulders and maximize the overhead position.

That is also what happened.

KB Mil Press
16 kg x 3/3 x 2
20 kg x 2/2
24 kg x 2/2 x 9 sets

lol, this is not what I thought would happen. I actually only did nine sets because when I taped the 7th one, which I thought would be last I screwed up the technique, then did the same thing on the eight set( pressing THEN rotating instead of rotating THEN pressing, the technique that actually works for me, I had to do another set til I got it right.

This felt great for the first six sets too. I could lock out on both arms and the shoulders stayed packed well.I have to turn into the press then drive or else I spin out fast and it turns into just a shoulder press.I felt 'under' the bell at all times which is crucial for safety and performance but I haven't felt in eons

Band Pullups
4 sets of 4 purple band

these felt easier than ever. All neck above bar and long hang pause.This felt good on the shoulders

 kb front squat
1 12 kg x 4
2 12's x 4
2 16s x 4 x 2

The doubles felt great, the single, not so much which was totally surprising. I got much deeper faster on the doubles as well. I will start next weeks practice with 2 sets of prying goblets for mobility then go onto 3-5 sets of doubles. this is almost as good as when I learned I could do two hand swings !

Sled drag
90 pounds x 250 feet x 4 laps

hard but strong. solid work

skipped out on the snatch holds, just too tired and the shoulders had a hard day :)
glad that's over


a good thing to remember.


Kettlebell Courage Corner Seattle WA said...

Damn I loved this post for a lot of reasons but the pic and caption at the end certainly was - awesome.
Love double front squats. I am about to cycle those in again. Just an awesome movement. Also causes me serious hunger pangs the rest of the day when I do them. "Feed the wolf" as Geoff Neupert has said.

Mark Reifkind said...

lol, thanks and I obviously love that pic and caption too. for many reasons.
never been able to do double front squats but I love them already. even more than single bells which was a surprise for me.
finally able to do some bilateral more balanced movements and it's fun. :)
I try not to feed the wolf. My growing days are over. Lean and mean :)