I received my mat the other day and got everything set up, so I took the Patio of Pain for a spin this morning. Low volume pressing and swings were the order of the day. I'm finding that 30/30 sets on swings aren't doing much for me unless I lead in with some minute long sets. I'm intrigued by the idea of going up to 2-3 minute long sets of swings, it's just a matter of my grip. I did some minute long sets on the 28 kg, then bumped to the 32 kg. for 30/30 due to my grip getting toasted.
Next week I back off from the volume and resurrect the max vo2. I don't really feel like I've lost anything endurance wise, but we'll find out for sure.
This is just the beginning of the workout. I need to get the rack tighter when I clean. I can see how that will make a difference.
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Strong work, Jordan.
ReplyDeleteHey Jordan can you tell me a bit more about the "hollow" position on pullups. I have not heard of that before.
ReplyDeleteI am not planning to hit the RKC II this summer. I am going to the CK-FMS in May instead. Eventually we will meet up during our RKC adventures.
Matt
Thanks Nikki.
ReplyDeleteMatt, for some reason I'm having a hard time explaining this. If you watch a gymnast or swimmer getting ready to move, they're most likely in the hollow position. Head slightly forward, spine flexed. If you've seen the photo of Pavel doing the pull up with a baseball cap on at the Marine Recruit Depot, he is in the hollow position at the top. This is opposed to being a straight line at the top, you are more of a curve.
BTW, if you don't have Rif's DVD 'Restoring lost physical function' I cannot recommend it highly enough. He talks about the hollow position and it's negative effects in the DVD.
ReplyDeleteJordan,
ReplyDeleteI looked around on the web for a description of the hollow position and found a pretty nice link. It gives good intstruction how to find the hollow position as well as some exercises to strengthen the position.
Check it out:http://www.askmehelpdesk.com/advice/t-44386.html
Matt
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ReplyDelete... Less Filling!
ReplyDeleteWhat is GS and DS or do they explain at the end of that marathon video? They should have painted a wall behind Gregor so we'd have something interesting to watch while we waited for him to finish his 51 reps.
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ReplyDelete... Tastes Great!
ReplyDeleteOk, yours wasn't much better. How bout hanging a Jessica Alba picture in frame? Or let your dog out. Something.
Actually, the videos help, but I cringe when I see your knees lock out at the top. The rest looks pretty smooth.
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ReplyDeleteI have deleted an antire string of conversation due to it being unproductive.
ReplyDeleteTo Re-iterate a point that was deleted, my knees do not lock in the snatch, but rather the quads, glutes, abs, etc. snap tight. It only looks like a locking of the knees.
Happy trails.