Me and my glutes are in a really big fight today. I don't want to see another KB swing for at least a week. Which is unfortunate, since I have a private lesson tomorrow with a new client. Yesterday's workout sucked in a major way, and I'd be okay if I never, ever did it again.
Buy-in:- pistol, 5L/5R
- weighted pistol (15#) 5L/5R
- Sots press pistol (10#) 3L/3R
- Sots press pistol (10#) 3L/3R
Workout - Skill DayThrusters, for form and weight
- 10@45#
- 5@55#
- 5@65#
- 5@70#
- 3@75# (PR)
- 3@75#
Cash out:- pistol, 5L/5R
- weighted pistol (15#) 5L/5R
- Sots press pistol (10#) 3L/3R
I took some video of my pistol Sots press today. It's not pretty, but I will post it here anyway (once I get it uploaded). Why would I post a video of me pistol-ing with really crappy form, you might ask? Easy.
Because I am going to hustle superhero Fawn Friday. I will lure her into a false sense of security in her Sots superiority with a video of a pistol press so terrible it will make her eyes bleed. She will immediately dismiss me as no threat to her goal of Sots Press World Domination. I will then feverishly practice this move for the next three months, at which time
I will challenge her to a Sots-Off. She will accept with confidence based on my crappy video form. Then I will trot out my secret weapon - Maureen Martone in a tutu (she can totally borrow mine if she doesn't have one) - and I will Sots-press Maureen from the bottom of a pistol and Fawn Friday will reluctantly accept defeat and I will achieve Sots Press World Domination and rule the kingdom of YouTube. Yes. That is my plan.
As for the thrusters, I'll be doing these an awful lot in the near future. I need to get my endurance up, so I'm going to work in sets of 3's, 5's and 10's. (Finding my 1RM thruster does me zero good right now. It's not like Fran is 1-1-1 thrusters, right?) Hit a PR of 75# today - and I have only hit 70# once before, so I feel good about that.
From now on, I will not thrust with anything under 65#. I really want to suck less at these.
3 people drop some props (leave a comment here):
Melissa,
Are you doing thrusters with a barbell? I do them with kbs... Could you post a video?
Face Pulls are in this article.
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/pushups_face_pulls_and_shrugs
Actually, you may want to add in 21 unbroken thrusters at whatever weight you can do, and keep adding to it.
Your plan of increasing your endurance with sets of 3 and 5 won't work, at least not the way you seem to be thinking. What is true is that the higher your 1RM thruster the easier it will be to do 21 unbroken 65# thruster.
Maximus has got a point. Generally speaking, always trust a guy named Maximus.
Two points; heavy and high rep barbell thrusters suck. Especially if you're barbell front squat and push press aren't great. Given your other comments on related lifts, I am guessing that you're technique is better with the KBs. The KBS are more natural fitting for multiple reps. So, like the man said, test a few weights and figure out what you can do (preferrably double belled) with KBs for a range of reps, like 15, 20 and 30. Work in that range to up the anaero work capacity. Then keep trying longer sets with heavier barbells like once a week.
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