joint mobility, stretching, 2 rounds: 5 pullups, 10 situps, 5 dips, 10 drop squats
Workout
-5x10, double kb deadlifts (16kg). Focus: come up on toes, pull with shoulders
-5x10 double lazy swings (16kg). Focus: come up on toes, pull with shoulders
-5 rounds: rack holds (16kg) - 30 seconds work, 1 min rest. Focus: knees locked, relax arms
-5x10 kettlebell bumps (16kg). Focus: bend & lock knees quickly, then come up on toes
-5 rounds: overhead lockout - 30 seconds work, 1 min rest. Focus: knees locked, proper grip
Results
My body definitley needs some practice, but I think if I concentrate on these drills for the next few weeks, my timing will improve and I'll be able to move onto more advanced drills.
So was this the first workout using the DVD? I really liked how you put the focus in there. That's such a part of weight training, is focusing on the right movements and body parts. Otherwise your hard work will not pay off. What is an overhead lockout?
ReplyDeleteYeah, these are the beginner drills from the DVD. The focus areas are really to help engage the right muscle groups at the right times to make the lifts as efficient as possible.
ReplyDeleteFor example, locking the knees first and then coming on the toes while pulling with the shoulders will be key if I want my cleans to be efficient...So I try to teach my body that timing with deadlifts and swings first.
Overhead lockouts are the same as waiter holds. Just holding the bells pressed over my head...the same position they will be in after the jerk.
Oh okay, gotcha. Focus areas are good for weight lifting all around. I know you won't get the results (and efficiency) you want if you're not doing the exercise correctly and focusing on what you're doing, so it makes sense in this way too.
ReplyDelete