Day 11 A. Back Squat 4-5 Reps @ 310lbs rest 2 min btwn sets x5
B. Front Rack Front Foot Elevated Reverse Lunges 6-8 reps each leg rest 2 min x4
+ AB 10 Seconds 5 Power Cleans @ 225lbs Rest 2:45 x5
Day 12 A. Push Jerk 3-3-3-2-2-2 rest 2 min btwn sets
235 little heavy, not sure I'll get next set
230 fuck. Dropped first one. Then went to 225 and tried again. Got it but shoulder hurts when I lock out.
225 for 2, staying at 225
If I catch at full extension it hurts. I think it pushes should down. If I catch just before full extension, it's a lot better. Wonder if that's why I always do that without being conscious of it.
B. Push Press Build to a Max
225 was ok. Tried 235 and didn't get it
Drop to 90 Percent and Preform 1 rep EMOM till either 10 reps or Failure
Feel pretty week today. Maybe because it's morning and I didn't eat much yesterday and was feeling sick??
+ AB 4 min @ 3 RPM's Faster Than 30 min Pace Rest 1 min Btwn each set x8 Rest 3 min btwn sets 4-5
Did this. Don't remember the specifics. Stayed at about 62
Took about 2 weeks in between day 12-13. I was sick and then traveling. I did shit during this time but none of your programming and nothing too intense.
Day 13 A. Deadlifts 1-1-1-1-1-1 Same Weight For all Sets
425. Hard at end but right
+ 21-15-9 Deadlifts 315lbs Box Jumps 30"
8:57 not good. Rest were too long on DL. Bj's were ok, slow but consistent.
Day 14/ Friday
Strength (a,b) on Friday
A. Split Jerk 12 Singles @ 245-265lbs rest as needed btwn lifts
245 for all. Body is questionable today. Shoulder not great. Haven't really worked out lately. Stuff is heavy.
B. 5 Split Jerks for Time @ 225lbs rest 2 minutes x5
35sec. singles. Hard to bring down without dropping
23sec. Unbroken. Faster but more painful.
30sec. 4,1. Hard. Barely got last one
Day 14 metcon/Saturday
Did this Saturday morning.
+ 5 Sets 250M Ski Erg 20 HSPU 15 Chest to Bar Pull ups
HSPU were difficult today. Shoulders sore from yesterday OVerhead work.
Took 4 mile run in afternoon
In the AM 20-30 min Z1 Run
Ran last night. Took hour long hike with Luca on my back in this morning
In the PM
A. 20 Min to Establish a heavy Single Clean
Missed 265 on first attempt. Got it on second but it was pretty bad.
B. Banded Clean Pulls 5x5 rest 2 min Btwn sets
225 blue band in garage. Felt slow and heavy
C. Front Squat 3-4 Reps Rest 2 min x5
245 x4 may have shit myself on #2, I'll check after. Pretty hard.
Probably should have gone heavier but I just feel week after hardly working out for a few week and now body is kinda tired now that I've done a few workouts and am getting back into it. All good.