Tuesday, 11 September 2012

Press Work, etc.

I've been having some problems with my right shoulder, particularly the last few months, and I'm really trying to strengthen the smaller muscle groups around it with things like presses, dead hang pull ups, etc.. In addition, after watching the slo-mo video of my snatching this weekend, I realized how much my hyper-mobility is affecting where I catch the bar in the snatch (and thus my chest dips so far forward to compensate for how far back my shoulders go). Hopefully upping the presses, etc. will help me to gain better control over this weakness/pain...

Warm Up:
Row 500: 1:55
dead hang pull up practice

Lift:
Shoulder Press:
20kg x 7
25 x 5
30 x 5
35 x 5
37.5 x 5
40 x 1
42.5 x 1 
43.5 x 1 (pb/pr)

Also some banded presses. Difficult to see in the photo below, but there are resistance bands strapped to dumbells attached to the barbell for the press. Did multiple sets of this after my last 1 rep max.

WOD:
6 min AMRAP:
5 deadlifts (@80kg)
10 wall balls (@9kg)
30 double unders*
*unbroken. If not all 30 are achieved in a row, 5 burpee penalty to be completed after the workout for every time it's broken

Kenz: 3rds + 5 deads, + 10 wall balls
Burpees: 20


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