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
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 !
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