"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Wednesday, March 18, 2020
135-170 lb press ladder, 24 kg kb snatch, one arm laterals
This went well. All the techniques stayed the same but more focus on hip drive as I drove my head back. Video shows I might be leaning too far back too early before I throw the head, seems to put the bar line too far to the rear
Still have to sort the rack position right before I press a bit more
Also, I will start doing threes instead of fives. Three reps takes ten seconds which is more than enough time under tension to transfer to a max effort single. With all these pauses fives are too long it seems; I start to lose tightness at 4 and 5th rep.
Still happy with the arc, the ability to finish hard reps and the bar path. It's definitely much more of a shoulder dominant groove and I know they are going to have to get stronger. I've been focused on my triceps strength for so long
Press
45, 65 85 105 x 5
135 x 5
145 x 5
155 x 5
165 x 5
170 x 4 solid!
170 x 2
24 kg KB Snatch
5 x 5/5
not bad at all!
One arm laterals
3 x 10/10 with 20's
Bent laterals palms in
3 x 10 with 20s
BW 173
BF 13.9
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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