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


3 comments:

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 :)