Monday, July 7, 2014

Wednesday 7/9

Squat Clean: 5 x 4 @ 65%, drop each rep

A. Back Squat: 6 x 6 @ 80%

A. Bench: Build to a 1 RM
B. Bench: 5 x 3 at 90% of last weeks 3 RM
C. Seated DB Press: 4 x 15

Metcon: 3 Rounds
25 GHD Sit-ups
5 Clean & Jerks 205#/145#

1 comment:

  1. Squat Clean: 5 x 4 @ 65% = 75#...These felt good as far as catching it in the squat. Coming up out of the squat was rough because my low back is tight.

    A. Back Squat: 6 x 6 @ 80% = 115#...These felt surprisingly good, considering they felt awful on Monday. I was pleased with this today.

    A. Build to a 1RM = 95#. I honestly think I could get 100# or even 105#, but my shoulder is just really tender. This is my old max, so I know I have more in me.
    B. Bench: 5x3 @ 90% of last week's 3RM = 75#...The first three sets were fine, but the last two I could feel in my shoulder.
    C. Seated DB Press: 4x15...I stuck with 15# DB for each set since it was high reps. If I focused on my form, these don't hurt my shoulder as much as other things.

    I did a different METCON today since I cannot C&J 145# and I wanted to take it a bit easier on my shoulder. I did:
    20 min EMOM of
    5 hang cleans @ 65#
    5 Bar facing burpees
    My avg time per min was :28 seconds.