This morning I left the house at 0500 on foot for the PSC in Ardmore. I arrived, trained my 0600 client, and then went to a coffee shop to fuel the body with caffeine and the mind with The Times. I came back and hammered out:
A] Tactical Pull Ups 3 sets of 5
B] 1 set of 10 40kg swings
C] A quick press ladder 32kg x 1RL, 36kg x 1RL, 40kg x 1RL*
*This rep was the definition of a grind. When I flared the lat and bell went nowhere, I sucked the shoulder into the socket and made it work. Squeezing the free hand, as a fist, and my inner thigh tension spiral allowed me to finish. I trained a client at 0800, and then pulled:
Sumo Deadlifts 190 x 5 sets of 3
ROP Press ladders 24kg. 5 ladders, rungs of 1-2-3.
40kg swing x 10 reps to center, walked to Trader Joe's and loaded up with grocery for the next 5 days, walked 3 miles home. Smart bombing as we speak. . .
Will,
ReplyDeleteI have been doing bottoms up C&P to establish my path during my presses. In my opinion, it helps me keep my arm straight, wrist straight and I can really feel my lat firing up. Do you recommend this method or stick with regular C&P with 2 bells, using slow grinds.
I am following ETK ROP in o order to press the beast for level two. I beleive the BU C&P to be excellent exercise to boost the press, but since I can press the gamut of Dragon Door bells, and I am simply out of practice, I must follow Ritet of Passage to
ReplyDeleteA] Pass the test
B] Familiarize myself agin with the beast
C] Obey a training template that is proven
I think that for people who lack proper tension applications, the BU C&P and the 1 leg Deadlift are paramount.
Thank you for checking in!