Dropped back to 150 x 3 x 4 to work on the layback technique at forehead-level. Coach Gallagher prescribed this technique for my presses this week to keep more deltoid in the top 1/3 of the lift. Last week using strict press technique I was able to complete 160 x 3 x 1 then 155 x 3 x 3, but was right of the edge of missing the 3rd rep on sets 3 and 4.
Today, using the layback technique (allowing a little more torso extension at forehead level) 150 x 3 x 4 felt much lighter than I thought it should have. I took 5 full minutes between sets for recovery. I’ll get some video of this next week so Marty can critique my form. I also incorporated a dumbell press “rep-out” set at the end per Coach’s instruction. I didn’t have two 50 lbs DBs, so I used two 24kg KBs. I was able to get 12 reps with the double 24s……..
Finished up with ASLR (my weak spot on FMS) and shoulder mobility.
Tomorrow will be deadlifts and pullups…..
I am also starting the TSC snatch workout that Sandy posted; I’ll be training that on Tuesdays and Thursdays. This should also be good prep for the April RKC….
February 7th, 2010 at 2:53 pm
Sounds like you had an amazing press session. I had a decent workout myself and will be posting the results shortly. Glad you like to snatch ideas.
Sandy Sommer RKC