Monday, June 03, 2013

Speed press and more GPP

Keeping with the theme, week 2 back to the 28kg speed press and support work plus building and progressing movements

Speed MP
28/3 x 8 L
28/3 x 8 R

Felt good. A little sluggish due to a rough nights sleep cause the wife was coughing. But still explosive and strong pause.

Muscle Up Progression
lots of practice today, about 20 reps from warm-up to actual practice height. Did 8 reps at the video height not including 3 misses.

Need to focus on keeping the elbows in tight. I flared out a bit early making it a tougher transition out of the dip portion.

Tabata style circuit
5 rounds of each move, 20 sec work, 10 sec rest
Handstand Pushup
Pullup (kip)
Toes 2 Bar (kip)

held 8 reps of each with only challenge the last set but no issues finishing within time range. Did this with Sara which helped :-) Fun, challenging and darn good conditioning. 8 rounds of 10 would be a great goal.

500 meter Row for cool down

30 minutes yoga, 10 foam roller
Shoulder therapy for Rotator Cuff


Mark Reifkind said...

nice work and BTW the cupping worked GREAT on the shoulder. That protocol is excellent!

Mark Reifkind said...

I would rather see you working for a strict muscle up first, before a kipping one. Use bands and do a full ROM muscle up. then the kip version will seem like nothing.
The kip will NEVER lead to a strict one.

Joe Sarti said...

Excellent :) very happy with this!

Can we go through this together, the progression with bands. I love it. Strict is better :)