Thursday, February 22, 2007

Bottoms up Cleans, push press, transfers



Warm up

40 2 hand swings w/26, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets, 2 min. sets w/26

20 L, 20 R 20 L, 20 R, one hand swings, 2 min. on 1 min. rest x 2 sets = 6 min.

bottom-up clean, clean, clean-push-press, transfer, 8L,8R, 2 min. on 1 min. rest x 5 sets = 15 min. (see video)

8 clean-push-press L, 8 R, 8 L, 8 R, 2 min. on 1 min. rest x 5 sets = 15 min.

10 L bottoms-up cleans, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 5 sets = 15 min.

Total workout 61 min.

My shoulder has been jacked up all week(the left one). But I still wanted to do a press workout against the advice of Mark of course. So he suggested that if I had to do them to exaggerate the push on the push press to make it a lttle easier on my shoulder.

I did not alternate sets, I did 5 of each before continuing on to the next exercise.

I ended the workout with bottoms-up cleans. In the begining the clean was more of a swing, but in my last sets I used more of a "corkscrew" movement.

Good workout!

3 comments:

Royce said...

bet the forearms were pumped too!

Tracy said...

I love it when my forearms are pumped and all "vein-y". I know some people think it's gross, but I dig it!

Royce said...

HELL NO, show it off, what you have done is nothing short of amazing. You have every right to PROUD of them veiny guns!!