Being Negative

overhead "negatives"

a negative is when we concentrate on slowing down the eccentric movement (vs concentric/dynamic) or when we "relax". i say "relax" because we dont actually relax or shut off muscles to lower a bar but in fact we flex a ton we just dont know it. working on the eccentric movement helps develop type II muscle fibers that we use in becoming explosive and powerful. so heres what to do....

10 rds:
strict press/push press/push jerk the bar to a stable overhead poistion then lower the weight VERY SLOWLY!!! the travel time from overhead to the top of the shoulders should last about 15-20sec. really focus on a smooth transition down. at first you will feel a stop and go as you lower the weight and what you want to work on is "ironing out" that jerking motion so that the weight glides down. as the weight increases the harder it will be to achieve this so focus on it in the first few sets.

first 3 sets of 5: start with just the bar, "ironing out" the transition downward
next 3 sets will be 3 reps each: start to increase weight for each set
last 4 sets are 1 rep:  maximum effort on weight

and now that your arms are good and smoked...
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for time:
20 strict press @ 95/45#
3 rds of burpee cindy (substitue burpees for pull ups)
15 strict press @ 95/45#
3 rds of burpee cindy
10 strict press @ 95/45#
3 rds of burpee cindy
5 strict press @ 95/45#
3 rds of burpee cindy