May 23, 2007Posted by Jacob Sondergaard in Todays Workout.
23.05.07 High-Pulls, Floor decline press, Turkish Getups
My right arm is getting better and better, and it felt like it was ready for some tough love
The choice of exercises were Kettlebell High-Pulls alternated with Decline Floor Presses
24 kg, 10/10, 10 sets = 100 reps
2 x 24 kg, 10 reps, 10 sets = 100 reps
Thereafter I performed one of my favorite exercises, the Turkish Getup:
24 kg, 2/2 B2B, 8 sets (no break between sets) = 32 reps
How to perform the high-pull
The High-Pull is an exercise, that starts with a swing, and right before the arm is horizantal, you pull your elbow backwards by activating your rhomboids, rear deltoids and lats explosively, followed by a forward thrust like a cross in boxing.
I perform this exercise unilateral because it creates high demands on your ability to stabilize your entire upper body
What are the benefits and who should do the high-pull?
I find this particular exercise very appropriate for athletes involved in contactsports, such as grapplers and martial artists in general, but also soccer-, handball- and basketballplayers etc. will improve their ability to keep the opponent away. By increasing this kind of strength, the athlete will free more mental energy and focus, which can be used more effectively on tactics etc.
Thats it rangers.
22.05.07 Wing Tsun, Deadlifts and Dips
45 minutes of Chi-sao, infight/clinch
70 kg, 5 rep, 2 sets
110 kg, 5 rep, 2 sets
120 kg, 7 rep, 4 sets
10 rep, 8 sæt
Fast workout, almost no break between the sets to increase the metabolic stress in the body, and thereby increase the hypertrophy.
Stay tuned for more workout updates