strength by sara

strength by sara! yesterday. went to the other gym first, oops, then synergy in SF.

covered:
Z NWU1
swing--tall spine
swing progression, start with sumo DL, wall squat (need to focus on big chest here in/closeto the hole)
plank position--feet in to maximize adductor work

before actually continuous swing can do gob squat (also big chest here) and then use pole touching at head/t-spine/butt. also hike hike hike then hut-swing. imagine throwing bell to groin or what you do if you're kicked in the sensitive bits (heh), sit back not down. 10 sets of 15:15 w/ 12kg. wait a little before throwing the bell down but don't rest (rock back on heels) at the bottom (for efficiency not hard-style)

get-up! sara suggested straight leg at 45, doesn't matter if it bends? she says. prefer straight leg foot pointed up, but can start w/ ext. rotation (same w/ swing). punch & crunch, make sure to keep *both* shoulders back and down (wasn't focusing on L shoulder b4). keep deck hand in same position, but can ext. rotate b4 high bridge. keep bent knee (same as pressing hand side) not-collapsed but up and supported. thoracic extension / big chest right b4 high bridge!!

cleans. bottoms-up clean also keeps elbow in,

MP--KB MP PR 20kg on R side! not yet on L side, 24kg not yet on R, but 20kg! first time. didn't do that after practice on sat but got it on sun. spiraling. one idea is to create space (shoulder down) then use it. otherwise sometimes can be easier to clean (to rack) and then press, rather than dropping down (that one time).

snatch--need to pull up faster / close to body (more explosive!). was 22 reps in vo2max cadence test w/ 12kg, should re-test w/ 8kg.. tore up R hand a little (mid palm) but should be okay, haven't done 10 sets of 15:15 for like monthsmonths.

viking pushpress--don't dip until the bell hits the rack, can bend knees a little bit.

pistol--if practicing assisted, keep chin/head over knee for weight.

thx sara! also talked about myelination (mostly in brain), did RT NS ROM biofeedback for figuring out which direction to skin skim for joint mob (ankle)... also lat ankle tilts seriously crack my R ankle heh. w/ hanging knee circle, keep at 45 rather than 90 to reduce stress / take other muscles out of it. shoulder mobility at pointing up could be better for R-phase and in get-up.