Switched things around today and tried a new move. Here it is.
-Flip Clean+Press 24KGx1/1,2/2
24KGx3/3 8sets
This was fun. I've messed with it before but never this heavy or this volume. I got some video of my 8th set.
Alt w/
-Lawnmower Row 48KGx5/5 8sets
-Bending
I did my sweep workout tonight. I pushed on a piece of 5/16"x7" HRS that I cheat bent to 45 degrees. No bend but I got some good iso work in. Vo2 on Saturday.
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5 comments:
I like this little combo...makes you think about alignment of your wrist/ elbows...cool stuff!!
Yeah..my wrists have been sore from bending and I wasn't sure about this move. They feel better today than they have in weeks. What's a good compiment for tension w/flexion...tension w/extension.
Yeah...my wrist's have a tendacy to be over extended from all of my benching etc...since adding OH MP w/ the kb's a lot of my wrist/ even elbow issues are resolving themselves...
I think that the move you were doing is a good one to teach alignment between the elbow and wrist....if your elbow flares back (like it wants) and you dont flex your lats then the kb will dump forward...the bottoms up also does a good job teaching this.....
the waiter press might also be a good exercise/ stretch to strengthen the carpal tunnel muscles that can get overworked by too much flexion/ just a thought..later alan
Great thinking! There is no way to get leverage. It takes an absolute neutral forearm. The wrist extension it takes reminds me of front squats and Olympic cleans. The opposite of everyday day life and most lifting that involves wrist flexion or neutral wrists with the flexors tensed. Hmmm...sounds like we found a good move.
Carl
thanks for dropping me a line. I just watched your Blue nail video posted below.
On your intial hit on the bar, your lossing a LOT of power because your keep the bar low on the chest. For maximum power generation in the Double Over hand (DO) you must bering the bar up as high as you can under the chin, and get the elbows FORWARD of the wrist.
For my little madness workout three days ago--i have a big bruise right under my chin, literally hitting my neck with each pull to generate power for the kink.
The DC bending book is the best out there, Period. Jedd worked his ass off building it. Trust me in that it is money well invested if you are going to keep doing this. I was one of the first guys to buy it, and i have been recommending it for nearly two years.
Let me know if you have any more questions, enjoy your weekend.
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