Wednesday Practice

Worked New hip and Ankle Mobility drills from RKC II workshop that assist the pistol, windmill and bent press.

1st workout
Pistol drills
18kg 1,2,3
Pistol drills
18kg 1,2,3

Double 24kg jerks
1x2,4,6,8
Double 32kg jerk
1x1
3 rounds

Swing weight Ladder
20k x10r 24kg x 10l 32kx 10r
20k x 10l 24kg x10r 32k x10l
20k x 10 2 hand 24kg x10 2 hand 32 kg x 10 2 hand
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Had an hour to kill later in the day. So I worked on the Bent Press mobility drills from my notes and the manual.
24kg Bent Press
1/1 x 7

32kg
1/1 x 3


Guess what? Today Thursday I used all of the stuff I worked on yesterday in some way with my clients. Very usable even if the client is not Bent Pressing.
However, I do have an ex Lacrosse player who had a great squat pattern and after the bent press drills and learning the bent press very well on Wednesday his squat pattern went from great to that of one you can only dream of.