Warmup: ROM drills/ rotator cuff exercises
Strength Session 1: Push Jerk
8x 95, 5x 115, 4x135, 2x145, Fail at 165, 1x 155, Fail at 160
Strength Session 2: Back Squat
5x3x (135, 145, 155, 165, 185)
WC: For time, with 20# weight vest, boots and camo pants (25:50)
- 50 pullups
- 75 pushups
- 100 squats
(2 min. rest)
- 100 squats
- 75 pushups
- 50 pullups
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Body: shoulders still feel "clickly" at the bottom of the deadhang on pullups/ lightheaded after WC, prob a bit dehydrated
Sleep: 10 hours
Food: fine, not enough vegetables
Notes: Obviously my form is seriously wrong on the push-jerks. My push-jerk 1RM is currently 155#, equal to my Thruster and Pushpress, when statistically, it should be around 180#. SO... need to get the form down on this exercise. Back squats are fine, decent for having just started parallel/below parallel a two months ago.
The WC was difficult, I was not hydrated enough. Will take some adjustment to my new boots, as well as working out in Miami heat while wearing the camo pants and boots.
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