Wednesday, February 21, 2018

120 lb Military Press practice (plus 2 singles) 24 kg speed swings 14 min,walking lunges,side laterals

It's amazing what a difference small changes can make in a lift. Different stance, different grip, different timing pattern or breathing; it can make the difference between maximizing a lift or not, of hitting a PR and getting closer to your actual potential
Or not.

But if you don't try and experiment and be willing to fail you'll never know

I learned a lot today. The intuition I had about getting a narrow foot stance was correct. It made a huge difference in total body stiffness as well as the initial launch
 I don't remember why I ended up with a wide stance in my press. I think it was to compensate for my overhead position( lack thereof) and help stabilize me

But, I don't squat wide, I don't deadlift wide, I don't swing or snatch wide. And now I don't press wide. Wow so much tighter which allowed me to be more explosive

Plus I changed the timing on the launch of the press and that could be an even bigger game changer. Instead of trying to maximize the 'bounce off the board' I tried to "coil the spring' almost waiting til I can't hold the spring down anymore and it literally launched out.

Oh,and one more thing. ELBOWS IN!!!! Exaggerate it .The video is clear; if my elbows flare before the bar reaches my forehead bad things happen to the lockout. GREAT NEW learning today!

Plus pressed before we did swings. worked way better for both. Strength and speed BEFORE endurance. DUH. ( but to be fair my old priority was swing endurance so that was the real reason )

Military press
45 x 5
65 x 3
85 x 3
105 x 3
120 x 3 x 8 sets
140 x 2
150 x 2 !!!

flex flex and flex harder before the launch. I really think this is everything

24 kg speed swings
15:15 x 10 RPA
14 min
280 reps
14,480 lbs

this was better as I was wamed up just enough before jumping into the deep end of the cold aerobic pool by swinging first. was worried my back would bother me but it was fine. tried a longer inhale on the descent to get more O2 but it slowed me down too much to get my reps on time so I ditched it

Only one set of any double breathing

mentally strong here again too. about time

walking lunges
4 laps of 40 ft

side raises
3 sets of 12 with 15 lbs


BW170.8 !!!
BF 12.9
W 56.7

ruckup tomorrow. super happy with todays session and lessons learned


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