Monday, June 17, 2013

Back on Track, Dynamic Day

Awww, now this is what to Doctor ordered. What a great day. Back at stones on a Monday and back to my regimen. Clarity, precision, intention equal results.

Speed MP Press
28/3 x 10 L
28/3 x 10 R

Yep, strong rack, followed by a pause and a fast shove. These felt great.
20 sec rest between sets

Pull-up with a pause
3 x 5

Dead hang tactical pull-up. Held top position with a big lat squeeze. Felt like I was squeezing oranges :)

Pistol box style
32kg/2 x 5 R
32kg/2 x 5 L

Pause on the box, 20 sec rest between sets. This was tough but good. Felt strong and first time doing with single
Bell in this format. 2 more weeks of this then back to double bell

32/5/5 x 3

Just practice for the press. Held each rack position focusing on LICS. Good practice

Clubbell cleans into single arm casts
2 15lb clubs 10/10 of each move for 3 sets

Simply put, a strong workout! Felt good, felt strong, excellent attention to detail, and at peace.


Mark Reifkind said...

yes those are good 'shoves'. at one point you don't actually need bands or chains to maximize the speed work. Just tight technique and a great focus on moving the arm from point A to point B as fast as possible.
glad you are back on track :)

Joe Sarti said...

Thank you! Saturday was key, appreciate your listening and support. Feels good!

You are correct, focus on the little things and it makes it easier & more challenging :)