A. Single arm alternating Push Press; arm not being used stays LOCKED OUT vs on shoulder; 16 alternating reps; rest 90s x 4 sets *stay at 20kg this week - try to finish all sets/reps*
Done. Made it through all reps...barely on the 4th set but got it done.
B1. Weighted pull ups; 5 reps; rest 30s
B2. Bent over BB Rows @40x1; 6 reps; rest 90s x 4 sets *Up weight - SLIGHTlY for both movements*
Done @ 37.5lb for pullups, 130lb for rows. Tough to keep tempo in later sets on the rows but managed it.
C1. Banded KB OH Walk - 35lbs bar + 25lb kb's on each side - double loop the bands so it's not super 'long'; 35s; rest 30s
C2. Farmers Carry; 70lbs; 35s; rest 30s
C3. Strict HSPU; 2-4 reps; rest 2 minutes x 4 sets *Stay at the same weight /reps - keep quality high*
Realized I've been using 35lb KBs for the OH walk. Wrote it down wrong the first week and kept doing it from there. HSPUs done at 3-3-4-4 reps. It's like a completely different movement on this day compared to Day 2 in the week. Videos of sets 3 and 4: https://www.youtube.com/watch?v=GkJpzVIcHWo, https://www.youtube.com/watch?v=I5QH2FHFk3w. Clearly, they still need work, I'm very slow. But totally different experience. I wonder if the OH carry, rather than fatiguing my shoulders, opens them up and preps them??? Whatever it is physically, I need to channel this knowledge that I CAN do these to at least give myself a mental boost.
D. 16 Minute Alternating EMOM:
1st: 30s KB Front rack carry
2nd: 4 Shoulder to overhead 115-135lbs depending on feel for the day
Stayed @ 44lbs for the carry and 125lb for S2O. My lower back and core were pretty fatigued from the previous day, and I didn't think I'd be able to hit the whole thing with solid push jerk reps at anything heavier. Push jerks went well today, despite that fatigue; I feel like these EMOMs have helped my form.
For the front rack carry, question: I had been doing it with a normal KB front rack position - hands together in front with the bells on pecs/front delts. Justin said I should be doing them with my hands in more like a barbell front rack position and then bells more behind my shoulders, which I tried and it was WAY harder. What was I supposed to be doing?!
OVERALL: I really like this day's program. Solid day, strong effort, feel happy.
OTHER: Road bike ride...harder than what I should be doing, I know. See insta/facebook for the photo. It's been on my "must do" list since the first summer I got into road biking (6 years ago?!) to ride up Little Cottonwood and watch the Tour of Utah stage finish. It only comes around once a year so....I went back and forth as to whether I would do it but made a last minute call to go. It was a total sufferfest - I am in NO WAY in that kind of cycling shape, that canyon is 8 miles of unrelenting grade. But I survived and if I am more fatigued this weekend than I should be, I'd say I also gained some mental strength. So there's that :)
I am thinking about swapping Mon and Tues training day to give my legs another day off - thoughts? My legs actually don't feel bad today after the ride, but my lower back is still sore/fatigued from Friday's DLs, which has me concerned about the cleans.
Sorry I didn't see this earlier - was moving all day into my new house. It's been a hectic weekend with no internet and trying to get everything out/in and whatnot. Super happy you made the call to switch though - 100% the right decision. Also feel free to text me with these type of questions if I don't get back to you here in time.
ReplyDeleteIt's an interesting angle on the HSPU but from the video I do have thoughts on a few things.
1. Hands are REALLY wide. We may need to be careful cause there are typically some sort of standards that will prevent you from getting good reps if they are that wide.
2. Elbow position - mechanics/patterning. Looks like your elbows are going straight out vs forward and slightly out (think of a front rack/strict press position elbow/shoulder wise). This could be compromising some recruitment of shoulder and pulling more from the lats - not necessarily a bad thing but i would try switching it a tad and seeing if it helps/hurts. Efficiency wise this is less efficient so if we can i'd probably like to switch this a tad.
3. Butt + torso angle. Hard to see but looks like our butt comes close to touching the wall on the eccentric which could be hurting your positioning again. Try to maintain an active hollow body.
Again these are all tips/cues but will not come easily. Give them a try - RECORD Them - send them to me and we can chat about them.
Awesome, thanks! I thought about texting but knew it would be a day off call anyway depending on how things felt. These tips make sense - my hands SHOULD be ok (there are boxes drawn on the mats from the open and Regionals prep...I assume they are to standard although not positive), but I think the width is probably related to the elbow position so I'll start playing around with these ideas.
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