I am NOT an Olympic Lifter so don't cry over my shitty power clean technique. The mere fact that you are about to be ripping weights off the ground and throwing it overhead counts BIG time. Check this Vid, Kids.... After you warm up, get a light weight on the bar, for me, I stayed at 135 lbs. Perform the following reps: 2, 3, 5, 8, 10, 8, 5, 3, 2 Rest periods were 1 minute maximum, on the lower rep sets I rested 30 seconds. This workout busted me up REAL Nice :) Back in the day, the … [Read more...]
Episode # 118: Overhead and Heavy!
Onward and upward we go bruddahs.... The next part of the workout was a couplet or superset: 1 arm dumbbell push press for 3 -5 reps per set scare crow - face pull combo using rings or blast straps (these can even be done with the climbing ropes I have hanging in the gym) Check out the previous videos to see how the workout started and progresses. Heavy overhead work was actually a mainstay in the programs of bodybuilders and lifters alike from the 1960's and prior. The bench press gained … [Read more...]