A. 10 min tech work - CTB chin ups
B. 10 min tech work - HSPU (E-ROM, paralette, kipping....)
C. 10 min tech work - row sprints - max 100 m/set - few solid push ups b/t sets
Unstructured practice time is not my favorite, but I did my best!
C2Bs: Worked on sets of 3-5 pronated grip focusing on activating movement from the shoulders and keeping my lower body tight and straight. Dabbled with a set of mixed grip and a set of supinated. Found that pronated was actually easier with proper form. Practiced a few jumping bar muscle ups at the end of the 10 mins. Did one from fairly low (bar about an inch below my wrist when I held my arms up in the air). Have yet to get a full one.
HSPUs: Tested my ROM on strict and I still haven't gotten back to being able to do a full ROM strict HSPU to the floor. I'm not sure why, because my strict press and other upper body strength movements have gone up. Kinda frustrating. Moved to kipping next. Did a few sets of 3 to -1" and when I got tired I moved back to just the floor and did another set of 3.
Rowing: Subbed 20sec airdyne sprints. Did six sprints in the 10 mins with 5 strict pushups in between. Was getting about 11 cals per sprint on the wonky garage AD.
It's possible that your HSPU issues could be due to hand placement. Think about where your hands are in relation to you shoulders when you are pressing (bench or overhead) Is the relationship different when you are doing a HSPU. What percentage of BWT are you pressing?
ReplyDeleteI think right now it is probably more technique related than strength related. Post a video the next time you have them. Let me a see a couple of attempts at strict.
Hrm. My strict press is still less than 75% of my BW. I'm not sure how my technique could have gotten WORSE...but it is possible that previously I was doing strict HSPUs with a very wide grip and recently I've been trying to narrow that grip to some degree. I will definitely film next time I do HSPUs. Thanks!
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