Turns out I was sick - Saturday night, I went to sleep with a ton of clothing on and under a pile of blankets, and I was still cold. Cancelled a lesson I had scheduled for Sunday and took it easy yesterday.
Better today although not 100%
10kg kettlebell: windmill, 3 left, 3 right. When my form on these is OK, multiple reps per side feel normal, and that's starting to happen. Will keep these as a warmup.
Bent Press: 5 ft, 30 lb. Oly bar w/ a 10 on each side for 50 lbs. total:
1L, 1R
1L, 1R w/ long pause at lockout to stretch shoulder and open t-spine
1L, 1R - Repeat above - left arm/shoulder shakes at lockout
Longer rest, repeat above
1L, 1R - better
1L, 1R - even better, left side smooth, right side less so
Add a 5 to each side, 60 lbs total
Left - did not feel good on shoulder, stopped rep.
Removed 5's, put on 2-1/2's, now 55 lbs total
1R (other side) - good, rest, 1L - got it. I think I freaked out a little about 60 lbs and was trying to press it out too much.
Keys to Bent Press for me
- ring finger in middle of non-knurled section of bar
- after clean, turn body almost 180 degree rather than rotate bar
- big chest
- shoulder pulled back
- lat flared and pulling shoulder down
- stance needs to be pretty wide, wider than I tend to think from years of doing windmills
- need to fold/screw forward and away from the weight, eyes on the weight
KB Snatch: 18 kg, 20L + 20 R in 2:00 - drop on right not hard style, trying to fix, otherwise pretty good.
Onward and Upward
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