I'm jumping "back" a bit more, could stand to do it even more I think, and I still need to extend more explosively. It's better than it was anyway.
Home workouts: March 2009 Archives
They did Elizabeth in the gym on Monday but I wasn't able to work out that day, so I did it the next day in our basement. I knew my ring dips would be bad but made up my mind to do them even though I'd have to do one or two or three at a time.
21-15-9 reps of:
Cleans (40 kg)
Ring dips, no jump
My time: 20:49
This is really slow but what the heck, I got through it as prescribed. I took video of the final (9-rep) round in order to see how my cleans are looking when they're heavyish and I'm tired. Am I able to keep my arms straight until the last instant? Am I shrugging and extending with a bit of layback rather than going forward? I'm going to put together some video today to compare to the one from about a month ago, "Clean Up Your Cleans."
21-15-9 reps of:
Cleans (40 kg)
Ring dips, no jump
My time: 20:49
This is really slow but what the heck, I got through it as prescribed. I took video of the final (9-rep) round in order to see how my cleans are looking when they're heavyish and I'm tired. Am I able to keep my arms straight until the last instant? Am I shrugging and extending with a bit of layback rather than going forward? I'm going to put together some video today to compare to the one from about a month ago, "Clean Up Your Cleans."
Having tried 20 heavy squats, I thought I'd try 20 heavy deadlifts. Eighty kg? That's what Tom suggested and I confidently agreed as I headed downstairs to the Dungeon of Dread. After warming up I realized my GRIP would be getting a going-over. So I decided to stick with bodyweight (60 kg) for the 20 reps. This was uncomfortable but hardly an epic struggle.
I followed up with:
5 bodyweight deadlifts followed instantly with no rest by
5 "jump as high as you can" jumps (unweighted)
5 rounds
This part took 3 minutes. My low back had a slight ache on the left occasionally for the next 24 hours but no biggie. My forearms inside and out were tight from all the gripping. I now have a great shoulder stretch to relieve the discomfort when the tennis elbow on the left acts up a bit.
I followed up with:
5 bodyweight deadlifts followed instantly with no rest by
5 "jump as high as you can" jumps (unweighted)
5 rounds
This part took 3 minutes. My low back had a slight ache on the left occasionally for the next 24 hours but no biggie. My forearms inside and out were tight from all the gripping. I now have a great shoulder stretch to relieve the discomfort when the tennis elbow on the left acts up a bit.
