This went very well and learned a few very important things
1) push hips as far forward as possible after set up. If not far enough I end up to vertical
2) Don't just look for the X SPOT IT AND STAY FIXATED ON IT! When I just 'saw' but lost fixation my chin dropped and the bar went forward a bit
On the sets I did this the bar FLEW
175.0
What a great workout! The technique worked great at 205 and the small changes I made also made things better. To be honest I had very little faith this would actually work but it worked spectacularly and gave me so much hope ( been running low on that )
The two new cues that really seemed to help were :
1) Think "right" arm when I unrack ( so I dont have the right side drop)
2) Squeeze glutes to push hips forward ( NOT just move hips forward)
3) REDRIVE the hips at sticking point ( I wasn't sure I would remember during the grind but I did)
CUES
Push Right
Squeeze glutes hips forward
Drive head to X
Re Drive hips
Slept well but legs were tired and heavy from the start from Saturdays training so overall time was a bit slow but everything was stead
Second half definitely sped up with top speed of 4.1 mph and good stride length
45 lb ruck
9 laps
1:30 min
4.5 miles
174.4
Terrible nights sleep for no good reason but swings were as strong as ever. Right arm is now, finally equal in height to left. Cardio good too, same I go, you go speed but it wasn't easy though as last week
Decided to bump the belt squat weight up as I want to go up to 60 kg for the top weight
so it will be 40 kg on 32 kg swings, 44 for 40 kg swings, 48 for 44 swings and 60 kg for 48
BW 174.4
This was a big surprise. Super fast and loose legs right from the start. SO nice. and while it was hot (high 70s) it wasn't too bad and there was some breeze
Kept expecting my legs to get tired but they didnt'. how nice for a change,especially on a thursday
45 lb ruck
6 laps
3 miles
53 minutes~!!
4.1 mph top speed
35.8 top stride length
174.4
This worked great. Took a few reps to get the timing down past very basic but not too long to discover some power and strength in the start position
It's the hip position setup as the load the bow but the upper body angle of drop and pop,combined with the 'throw the head' to intiate technique lol. all rolled into one
My initial head position was too low( intersection of wall and ceiling) which made my head have to travel too far as I looked back for the X, so I raised it 20deg or so and it worked much better
False grip,WAAAY more lat involvement AND more pecs
I did not RE DRIVE my hips after I initiated the launch and those are the reps that stalled a bit.
But I'm very comfortable in the setup (can hold it without feeling I'm losing balance) and the heave/launch start feels natural too.
Next week multiple sets with 205 and see
Man I could do NOTHING right today. Played with few ideas early but abandoned them quickly ( false grip load the bow ) etc but by 195 went back to "stiffen then drop and pop"
What's happened over time is my strength and groove has changed to a more upright, shoulder press version of what I was doing before BUT my shoulders still aren't normal and it won't work for the lockout.
Not enough hip drive just arm and shoulder. that's why I can't lockout; it's ok up to the sticking point but I'm too upright to get under it
Up and down again, playing with techniques. No bueno
Missed 215 at 3/4 two times
this was after all kinds of testing
then laterals, rear delts, curls
I was abnormally sore going in in the shoulders and legs . Not tired but sore
Sat and Sun must have taken out of me more than I thought
174.8
13.4
Surprisingly strong and fast. 4.5 miles in 1:23 min or so. Hit a top speed of 4.9 MPH and the last half mile in 7:55! Not blazing but way better than of late.
Everything was solid nice cool crisp morning too, always helps
45 lbs
9 laps
1:23
4.5 miles
10,071
174.8
13.4 ( no bath!)
SUPER strong today. Slept really well and was a strong under the bell as I can imagine
Best height on swings as well
All systems go
40 kg x 25 x 6 in 35 min
174
13.4 B
Running on low sleep. Super hot, dead air and just getting my steps in
45 lbs
6 laps
65 min
not too slow a pace but lots of rest pauses
despite the misses at 215 from sheer fatigue ( monday) the groove and form was more than decent. Really created leg stiffness just as I drop and pop really works, just have to get stronger in it
Elbows were flaring from the fatigue and man I was I could take a medium grip in this. I really think it would help keep my elbows from spinning out!
195 x 1
205 x miss ( balance)
215 x 3/4 x 3 ( pure fatigue)
205 x 1 x 5
they all pretty much looked like thisCues were
Elbows up
Spot the X
Stiffen the legs into drop and pop
it felt very natural after the first few sets and I felt I could be aggressive even in 'going for it'
174.8
What a cluster fuck . Started right away too. Completely lost as to how to start. was trying to hold the bar as my shoulders layed back then pushed the hips forward. Nothing
Crzy nothing. then went down then up then down then up again . Ended up ok with a tight legged drop n pop but MAN!
135 x 1
155 x 1
175 x X
175 x 1
195 x X
195 x 1
205 x 1 ( barely)
215 x X x 2
180 x 1
200 x 1
205 x 1
then set up with elbows up, spotting the X lock the knee then drop and pop
the drop and pop seemed to work much better with locked knees
ELBOWS UP
X
'ROOT'
DROP AND POP
190 x 1 x 9 sets
205 x 1
THREE NIGHTS SHIT SLEEP IN A ROW!
FUCK
I was hard getting out the door but surprisingly the ruck wasn't bad at all. Don't know how that happened but I'll take it
45 lb ruck
9 laps
4.5 miles
10,380 steps
1:30 min. Not fast but not bad
top speed 3.6 mph
stride length top 30.6
174.6
Hard one . Two nights poor sleep. Stress, etc . It got done but HR was more elevated than normal because of all that
32 kg swings
20 x 10 in 23 min or so. basically ten reps on the minute by accident. we just went fast HR around 140
hammies were talking to me early for some reason. Must have been sitting back more than quad loading
belt squats ; only did 8s as legs and lungs were toasty
pistols 5s are getting easy now and depth is getting better too
pullaparts as usua
174.4
Wow, that was a surprise. SO strong and fast and a legit 80 degrees with no breeze or clouds!
couldn't believe how good I felt but I'll take it
45 lbs
6 laps
3 miles
53 min
last lap 8:07
174.2
Decidded to try the kono start position again, even change my head position ( didn't last) to looking up and in thinking I could get away from the spot the x but it didn't take) But the idea of 'falling away from the bar' did seem to work a bit
Ended with with no drop and pop OR lowering the bar from the higher unrack position
It seems I have to "hold" the bar as I fall back but NOT push up on it til after or it will go forward
did 175, 195 x 1 x 2 then
205 x 1 x 11
Despite feeling a bit hungover this was very strong and decently fast. Best in weeks!
45 lb
9 laps
1:30 ( must have taken more rest breaks than I thought)
4.5 miles
174.8
15.9 !
56%
Strange one. Fast pace and decently strong but mentally disconnected. have to REALLY remember, especially on these heavy days, to make sure to lat engage before I hike pass. Second time I forgot this early on and can feel it in my left biceps. Don't forget again!
The 48 is NOT the 44 and the technique is different enough that I have to go slowly into the first few sets ( sit back more at start AND at top. My grip getting challenged on left is a cue I'm not paying attention
Also, NO MORE SKIPPING the 44. Take the weight!
Pistols went very well. Depth is better and reps are up. SO strange tho I thought my knee WAS locked.have to fix that
This went great and I damn near made 225 on a second attempt at the end. This is going to work
Wasted a few warmup sets with false grip till I realized I have to wrap the thumb to push the bar back over my head enough
And also realized the HIGHER I rack the back on my collarbone the higher off the pins it starts and this important
