Wednesday, February 05, 2014

More 28 kg clean and press, double presses, goblets, pullups ,sled

Started really slow today but ended great. Had a full hour to stretchout this am and got 30 minutes on both lower and upper body. Felt great after.
LOTS of time spent in the supported squat stretch. Started with very close stance then inched things out to med close, medium, wide and very wide stances, holding each for at least 30 seconds and up to a minute. I would stand up and shake it out between holds then drop back in.
I ended up in the deepest squat position I have ever been in. Literally. it was so cool. The deepest squats came in the medium  and medium wide stances which I found interesting.
Also lots of upright heel to butt stretches on the massage table and my heel is getting within 4.5 inches of my butt! this is amazing and the longer I hold the stretches and the more I do it the more it releases. Cannot WAIT until I get my heel all the way to the glutes. What a glorious day that will be!

Then onto the upper body and LOTS of time spend on my T-1 and T2/3 parts. This is an incredibly locked up bit I have completely missed in my mobility work and it gives me INSTANT relief in tightness for my neck and shoulders and an instant increase in shoulder flexion ROM.
It isn't holding yet but I have just started and my upper back is "like a block of concrete" as the physical terrorist said yesterday:)

Used the above device, a high tech machine: two tennis balls duck taped together! Not even lacrosse balls but tennis balls and they felt like steel.I have a ways to go on this one

This hurts as much as the psoas and the IT band! Crazy. Hangs in mixed and tactical grips and overhead stick stretches. Great stuff. Also a few 8 kg comp bell snatch holds.

1 pm: swing warmup 16 kg
Clean and press
16 kg x 3/3 x 2
20 kg x 2/2 x 2
24 kg x 1/1 x 2
28 kg x 1/1 x 7 sets

these started awful and actually got very solid as the sets went on. It was cold in the garage today and I felt stiff even after all that mobility work :) go figure. I planned on going to 10 sets but decided to try some double bell presses as they warmed up so well.
The main thing was NOT rushing from the clean into the press and really taking my time to "zip" up the whole body before launching the press. THEN really staying focused on the lat the whole rep. Made all the difference

Double KB clean
2 16's x 3 x 2  ( not so nice, pretty tight and groove non existant- haven't done these in ages) did a separate clean for each press
2 20's x 2 x 2
2 24's x 1 x 2

not so pretty I'm sure- about 3/4 of the way locked out but they felt ok, Had to train solo today and didn't want to break the flow of the practice with trying to set up a video. Again, a very tight rack position, not rushed, and huge focus on the lats helped launch the bells strongly. No problem with the weight.

tactical pullups with average band
4 sets of 4 reps, neck over bar

these felt easy! I know I can do them with the black mini band but want to see how things go in the morning. SO happy to be doing these again, I hope the body says yes.

Snatch holds
14 kg x 20 seconds x 3 sets

Man I hate these but have to do them. I watched myself in the mirror and the position was not half bad. I have done 24 kg for 1.5 minutes in the past! I am light years away from that but have to get stronger!

Sled drag
80 lbs x half the block!

didn't time anything but walked til I was tired, rested a bit and kept going til I had done half a lap then did the same on the return. felt easy. legs feel very very strong.

definitely need the next two days off. Beast swings on Saturday again!



! said...

love the taped together tennis balls...been trying to figure out how to do that for awhile now

Mark Reifkind said...

great! it's not my idea though, it's been around awhile but it works great!

Hunter Jarvis said...

How do you use your "peanut" Mark? Inquiring minds and tight shoulders want to know.