Daily score: 7
Workout:
A. Split jerk; build to a max then drop to 80% and perform 6 doubles-
rest as needed
skipped d/t gymnastics
B. Tall kneeling bottoms up KB strict press; 6-8x5/arm; rest 1 min bw arms
all 8kg x 8
C. Bench press; 10-12x5; rest 2 min
65x12
70x12
75x12
80x10
75x11
D. 45 degree externally rotated support holds; 20 secons accumulated
x5; rest 90 sec
20 x 5
+
Row 1k @30 sec off pr pace
rest 30 sec
x3
4:20, 4:25, 4:27 (I think my PR is 4:00)
I got some time with the gymnastics coach this morning and worked on my regular kip and CTB kip. He also showed me some good shoulder warm up exercises. We found that my grip strength was a problem by the time we were on to CTB, I could only do 3 reps without slipping. He thinks maybe I have strong grip with the barbell but just out of practice with grip while swinging on the bar. Just passing that along. I was a little tired after this so I thought it best to skip 'A'. Setting a max with already tired shoulders seemed silly. I loved the kneeling bottoms up press. So cool how it works the shoulder. I felt I improved as I practiced but didn't push the weight because it was still challenging. Bench press was satisfying. Support holds went fine. Just tired hands. And I still hate rowing. Thanks!
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