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
Clean
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.
Simply put, a strong workout! Felt good, felt strong, excellent attention to detail, and at peace.
2 comments:
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 :)
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 :)
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