Originally Posted by Chris Salvato
i still think working HSPU 1-2x a week isn't enough at your level of strength -- almost a waste of time since the frequency is so low on something that is going to take much work. You can get a good HSPU by just working the oly lifts
1-2x a week seems to work for pretty good strength gains with SS, and I figure that since I'm also working push presses, the two will have carryover to each other. In total I'm going overhead at least 3x a week, plus whatever happens in metcon.
*17 hr fast*
Protein - 206g WOOT!!! Thats 50 more g's than I aim for daily.
3 x 100 jumpropes w/ ankle stretches
I think I need a new ankle stretch, because stretching them one by one doesn't seem to carry over well when I need both ankles to go far over the toes simultaneously.
3 sets of - 3 exp 2 max ext
3 max ext 2 pullunder
3 exp 2 pullunder
Exp 2 pullunder is starting to feel pretty good. Still having trouble hitting max extension when I go fast, but its getting there.
75 x 3 x 5
Still dont have a very good bottom position, because it feels like, in order to get my ass to my ankles, I cant have my knees going in front of my toes, but then I lose my near vertical torso
I think my ankles and knees are at a point where as far as they can go isn't far enough for a full A2A squat with a vertical torso, so I end up pulling my knees back when settling into the hole. Kind of hard to explain...ill try to get a video up and see what anyone thinks.
Sn grip DL
165 x 3 x 3
This might have been a little too heavy because I wasn't able to keep my torso angle the same all the way up, but it still felt good to lift a little heavier than I've been lifting lately...
HSPU negs, head to floor
3 x 3 10 sec
Still haven't found a way to do full rom hspu's at my gym. I'm thinking I go to the owner and ask if i can bring my parallettes in if i sign something that says i wont sue if i get hurt on them, but head to floor is hard enough for now i guess...
Last negative was only like 8 sec because I was pretty fatigued. Ill stick with 3x3 next time, then go on to 3x4.
Pretty good workout, still dont like OHS though...