13 January 2009

50 kg BB squats (below parallel): 50 reps/about 6minutes
70 kg BB quarter squats: 30 reps

50 kg BB overhead static hold:
40 sec x 2

18 kg top presses: 20 reps

1 km treadmill run at 11.5 km/h

Static holds is a good exercise for getting the top fixation right. The idea is to hols the weight while trying to be as relaxed as possible. For that the shoulders must be pulled in and somewhat hyperextended, elbows fully extended and the lumbar back arched. Good flexibility drill.

Top presses are good assistance exercise for improving overhead fixation phase. As the reps progress, many of us don't fully extend the elbows. This a) leads to fatigue and b) is against the GS rules, so that the rep mayn ot be counted. Top presses are done the following way. Press the weight overhead (KBs, dumbbells or barbell), lower it by 10 cm, press back up, placing special emphasis on fully extended elbows. Recommended to do for high reps, 30 to 100.