Monday, April 13, 2009

The weekend update

I'm concentrating press technique this week. I realized last week that some complacency has set in during the press. What I've been doing is pressing and dropping the weight similar to a jerk. Pavel recommends a more effective method for the press which loads the lat for the next press, sets up the groove for the press and provides support for the shoulder girdle.

The correct way to press is to pull the weight down into the rack like a pull up. It is a little difficult to coordinate the pull down and the breathing cycle but the pay off is good.

TGU - 5x5
6 sets x 5 swing, snatch, clean and press, row

Ride: LaT - 5 on, 2.5 off, 6 on, 3 off, 7 on,

5 sets x 5 snatch, front squat, clean and press, row
pull up - 2 x 10
Ride: 20/10 x 8

5 set x 5 snatch, front squat, clean and press, row
Ride: 20/10 x 8
Pull up 5 x 13

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