TUESDAY
Today was very good. I felt strong. I am feeling the difference in my form and I am starting to tell what feels right and what feels wrong. I was very sore starting out today and after my PM work out I kind of felt trashed. I can barely sit and my upper body is really sore :)
MORNING
A. PC cluster; 1.1.1 x 5; rest 2 min (build from 155#)
1-155lbs
2-165lbs
3-170lbs
4-175lbs
5-185lbs
These felt great. I video'd myself and on my last set I didn't shrug enough and my elbows seemed kind of slow. SO I know I need to focus on that.
B1. Wtd. GH raise @31X0; 6-8 x 4; rest 30 sec
B2. Pendlay row @21X2; 4-6 x 4; rest 2 min
*I did 25lbs for the GH raise. I know that isn't very heavy..but I don't know if it was because I was torched in my glutes or what. I tried heavier and I couldn't come up...
*I did 105 for the Pendlay row...wasn't sure how heavy I should go.
C. HPC from blocks bar just above knee; 3,3,2,2,1,1; rest 90 sec (build from 135#)
3 @ 135lbs
3 @ 145lbs
2 @ 155lbs
2 @ 165lbs
1 @ 175lbs
1 @ 180lbs
+
for time:
30 alt DB snatch (60#)
10 wall walks
30 strict chin ups
10 PC&J (155#)
30 cal AD
TIME: 21:58
I dunno how bad this is! I didn't expect it to take this long.
EVENING
A. Push press - build to a heavy set of 3
Got up to 155lbs
B1. Jerk dip squat; 2,2,2,2; rest 60 sec (increase load from previous week)
B2. BTN jerk; 3,3,3,3; rest 2 min (same weight as jerk dip, PERFECT mechanics)
*I did 165lbs
C. Emom 10 min - Strict HSPU amrap in 30 sec
1- 2
2- 2
3- 2
4- 2
5- 2
6- 2
7- 2
8- 2
9- 2
10- 2
I thought this was good considering how sore and burnt out my upper body is. I also did 2 more than I did last week.
+
AD 30 sec @90%
rest walk 30 sec
Row 30 sec @90%
rest walk 30 sec
x 15
- consistent RPM's and distances per set
This was awesome, I was dripping sweat!
Really focusing on fixing my rowing technique too! I think its getting better!
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