Thursday, September 11, 2008

Wednesday Training

I learned some very important things yesterday about my pressing:

1) My pressing technique is better after heavy weighted pull ups for singles or doubles.

Perhaps it is because this facilitated the lats firing more and also gets my grip out of "sleepy ville."

2) Using a gripper (the Trainer from Captain of crush) and crushing it right as I press the KB in the air works. Pavel is much more power because irradiation.

3) Doing heavy TGU's prior to pressing lights up my core and my pressing ability. I don't do these enough....these felt so good using the new RKC technique

Feel much better now about my pressing. Funny how things can change in one day. Tuesday I'm ready to jump off the Coronado bridge because I feel as weak as a kitten. Wednesday I feel like I am the pressing king of La Jolla.

The overall conclusion is that I have to get better at the "skill" of pressing and whatever other methods or tools are helpful, those I need to use.

Wednesday Training
TGU with 32kg 1/1 x 3 sets

Weighted Pull Ups
24kg 1 rep (warm up)
40kg 2,2,1,1,2,2 - 10 reps = these are coming along nicely

Clean and Press w/ Trainer Gripper in opposite hand
32kg 1/1 x 6 sets = 6 singles per arm

Snatches 2/24kg
10/10 x 2 = 40 reps


Max Shank said...

Nice Job, You're improving crazy fast!

Aaron Friday said...

I thought about using a gripper in the off hand while doing heavy swings, but never for presses, only because I don't press much.

I suspected it would work, and you just proved it does. Only heavy for you ~ stimulate, don't annihilate.

Your pullups are unbelievable.

fawn said...

Pairing pull-ups and using a Capitan of Crush to improve pressing... I am going to have to try this one out! Good stuff Franz!

Franz Snideman said...


thanks brother! not all of us have the mutant strength gene like you do......just kidding!

I am envious of your pressing strength......and your overall strength. Some people are strong..some people are fast. I am fast..but am becoming strong!

Franz Snideman said...



Yeah the gripper work was nuts. I couldn't believe the EXTRA power that is gave me. You have got to try this.

My pull ups are okay....they will be unbelievable when I can get the BEAST to my sternum :)

Franz Snideman said...


something tells me that you need no assistance at all in getting stronger. You seem to get stronger just be doing the movements and by sheer gut busting determination.

you rule!

Taikei Matsushita said...

Yes, preloading or pre-tensing is what I do lately before presses. Pavel's RKC 2 requirement changed my approach of training.
For me, pre-tensings are pullups, various drills using elite rings such as dips pushups, gripper etc.

My understanding of jumping off Coronado bridge, you join some combat swimmers under the water, then get thrown into BUD/S training and enjoy hellweek.

Joe Sarti said...

Take Action! Love it and great analysis of the press/pull-up relationship with the lat and irridation! Simple and effective!