Speed military press
28kg/3 x 8 L
28kg/3 x 8 R
Work done every 30 seconds with a pause taking out all the elastic energy and equivalent to doing 1 rep sets.
3 x 12
Dead hang every 30 seconds. Essentially 10 sec work, 20 rest. These got hard, especially keeping the speed and powerful pull. Again no elastic energy, essentially 36 single reps.
Double 16kg/2 X 5 R
Double 16kg/2 X 5 L
Did these to a low box with a pause. Took 15 sec or about to complete and thus 15 sec rests. Speed was questionable but effort and work very high. First time doing this and it was tough but doable. It will get better next week.
Part of the program requires doing one bell higher than press bell. Hold in rack after each rep. Took 40 seconds to complete, 30 sec rest
More support of weak muscles.
Tonight, foam roll, yoga and rotator cuff work.
Great training day, I was sweating, in fact dripping as Stones was hot at 70 degrees.