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 right.....so 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
8 comments:
Nice Job, You're improving crazy fast!
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.
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!
Max,
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!
Aaron,
Thanks!
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 :)
Fawn,
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!
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.
Take Action! Love it and great analysis of the press/pull-up relationship with the lat and irridation! Simple and effective!
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