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

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.

2 comments:

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 :)