16kg MP 15L/15R x 3 sets
Bodyweight Pullups 5 reps x 3 sets
24kg MP 5L/5R x 3 sets - 3 second overhead hold at lockout on each rep
24kg Goblet Squat 5 reps x 3 sets
16kg One Leg Deadlift 5L/5R x 3 sets
Z Neural Warm Up 1
This felt very good. Pressing the 16kg really allowed me to focus on keeping my shoulder in the socket, firing my lat, and working on my overhead position. I think this new routine is going to work well for me for the next few weeks. I am also planning to start some grip work with the Captains of Crush Grippers. According to Grey Cook and Pavel, a strong grip will benefit one's pressing. I am about to find out.
4 comments:
Good luck with the COC!
Nate brought his #2 and either #1 or #1.5 over and I couldn't even touch the ends of the lowest one. They are very tough.
Matt, have you tried waiter clean and press with the 16kg? I read it can be another solution. I also am using the 32 for the low rep sets in the ladder (1-3) then switching to the 24 for the 4and5 rep set.
Are you substituting the high rep snatch day for vo2 max, alternating, or what?
Hello Sir,
Hey, thanks for the tip on the stall mats. I found some on 'craigs list' that came to about $8 a piece. This will work well for now...I still may put some industrial carpet down to cut some of the noise. The ceilings are very high. I couldn't find an email address for you so I thought I would just comment thru your blog. Thanks again!!!
~Michael
Michael, I am glad I could help. Sounds like your gym is going to be nice. If I am ever in your neck of the woods I will stop by.
Jon, I haven't completely worked out a schedule yet, but I think that I am going to stop doing the VO2 max for a while. I will likely continue to push high rep single hand change snatches with the 16kg and alternate some 24kg timed interval snatches as well to try to keep my conditioning. We will see how things go.
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