Warm-up: Shoulder dislocates, Sotts press, and OHS with PVC pipe; OHS 3 x 10 @ 45#
Strength work: HSPU 5, 5, 5, 5, 5
Yoga block, Ab-mat, 10# bumpers, 25# bumpers, 25# bumpers
KB technique work: swings, cleans, snatches
Sit-ups and back extensions 15-15-15
06 June 2010
04 June 2010
Friday 4JUN10
Bench press: 5 x 3 @ 95# plus bands
First time using the bands. Was difficult to lock out the weight, but it was a neat change-of-pace. Definitely showed that I'm lacking explosive power on pressing movements. Should probably incorporate more dips into my workouts.
METCON: "DT"
Complete 5 rounds of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps
34.14
Absolutely brutal workout. Deadlifts weren't difficult. Cleans were heavy, but the biggest issue was grip strength. Actually missed a few reps on the last set because the bar was slipping down towards my fingers. Most difficult part was pressing the weight overhead. Didn't miss any reps, but had to take my time.
First time using the bands. Was difficult to lock out the weight, but it was a neat change-of-pace. Definitely showed that I'm lacking explosive power on pressing movements. Should probably incorporate more dips into my workouts.
METCON: "DT"
Complete 5 rounds of:
155# deadlift, 12 reps
155# hang power clean, 9 reps
155# push jerk, 6 reps
34.14
Absolutely brutal workout. Deadlifts weren't difficult. Cleans were heavy, but the biggest issue was grip strength. Actually missed a few reps on the last set because the bar was slipping down towards my fingers. Most difficult part was pressing the weight overhead. Didn't miss any reps, but had to take my time.
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