One arm swings
16 kg x5/5/5/5x2
252 swings pr
niiice. but man I was sucking wind for the 9's 10 and 11 rep sets. hips were pumped and just wanted to shut down. was really concentrating on hip snap and leg drive for each rep and it make it much harder.Just the point though.This is the third week up in this cycle so I will take a down week next week with the 28 kg and some lower rep sets.
Short cycle One kb JERKS
This was a surprise. My right shoulder ROM and flexibility has been coming along so nicely, thanks to the Z work, and the push presses have felt so good, that I was wondering if I could now do jerks with my right arm.The left arm jerks have felt great and they are definitely easier than the push presses.
I was pleasantly surprised when I attempted the first warmup sets and it was no problem!LOL! This is great news.I was just happy when I could do the push press and not suffer knee or back issues but this is way cool. I have always loved the olympic lifts and with my gymnastics background the motions were never that hard for me. But my close grip overhead work wouldn't cooperate during my powerlifting years although I could barbell power snatch 70-75 kg pretty much anytime with no specific training.The wide grip was way easier.
And when I discovered the kb in 2001 the first thing I realized was one of the main differences between a db or a barbell was that the offset weight and unique handle allowed me to put weight overhead again for the first time in years with my right shoulder.
I would argue with those that think the design of the kb is primarily suited to high repetition movements. I have found that it is singularly unique for developing shoulder flexibility, mobility and stability.It's just easier to hold a kb overhead than any other free weight implement.
One kb Jerks
16kgx10/10 x5 sets 1 min per arm
16kgc20 reps ( right arm only) 1 min 15 sec
These felt great. Mainly working on technique; keeping the upper arm against the body on the dip. driving back or the jump and letting the leg/hip drive push the bell off my torso, and jumping down under the weight to lockout. TONS more work to do but this felt the best ever. very excited.Right overhead position most solid.
datsit, full body Z session in a few hours.