Sunday June 28th, 2015
The Calm after the Storm, being a part of yesterday's Powerlifting Experience is an experience I will Cherish forever. I will write about it soon.
Sunday, I could barely walk after leg day on Friday but I knew I needed help with my bench, the weakest of my three lifts.
Bench Press
Bar x 10
75 Lbs x 5
95 Lbs x 5
115 Lbs x 3
125 Lbs x 3
135 Lbs x 3
145 Lbs x 3
155 Lbs x 2
175 Lbs x 1
185 Lbs x 1/1/1/1/1/1/1
185 was my sticking point today, with the help of Molly Edwards and Bob Youngs I was able to figure out my problem. When surrounded by powerlifting legends and great coaches you can't help but get sorted out. Turns out I was tucking, I need to work on this, alot.
Next Up, Kettlebells with Traci Tate
Today I wanted to teach Traci the Kettlebell Snatch, one of the hardest moves to master but one of the most effective full body movements if done correctly.
Warm Up Swing Ladders up then back down.
10 Kg x 20 alternating x 2
12 Kg x 20 x 2
14 Kg x 20 x 2
16 Kg x 20 x 2
20 Kg x 15 x 2
Figure 8 Hold's with squat
1 Min set x 3
Swing Squat
30 sec set x 3
Cleans
5/5 5/5 10/10 10/10
Snatches
Trying to get Traci to land the bell properly to avoid injury, this technique once mastered will just come automatic but until then, practice practice practice !
5/5 5/5 5/5 5/5
Back to cleans to work on technique and landing the bell properly, the snatch is same movement as a clean but above the head.
Pushups/Pull Throughs/Triceps/Deadlifts
5/5/10
Showing Traci all the different moves we could have trained all day, we have fun training together, it's great to have a training partner to be accountable to and who motivates you !
Wow what a weekend, now for an 8 hour drive home. Until we meet again S4 Compound which will be sooner than later.
Saying goodbye to everyone was hard, Team Elitefts are like family, we all have one mission, to Live, to Learn and to Pass On.
#elitefts #driven #strongher #kettlebells #UGSS #livelearnpasson
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