September 18, 2015

Daily score: 8

Workout:


A. Push jerk; 5 reps on the min for 10 min (light load)

73, 73, 78, 78, 83 x 6 sets

B1. Incline bench press; 10-12x4; rest 1 min

63x12
63x12
63x12
68x12

B2. Bent over DB arc rows; 10-12x4; rest 1 min

15x10
8x12
10x12
12x12

C1. Laying DB tricep extensions; 10-12x4; rest 1 min

15x12
15x11
15x10
15x9

C2. Supinated strict pull ups; accumulate 12 reps x4; rest 2 min

12 x 4 (2 min, 2:50, 2:30, 3:10)

D. Swing development tech work

done

E. HAnging L hold; accumulate 2 min not for time

all 15 second hangs = 2 mins

F. DB side bends; 12-14x3/side; rest 1 min bw sides

50x14
50x14
50x14
50x14

Push jerks felt great.  I added weight because it seemed to get lighter.  Incline bench was harder than regular for sure, just felt weird.  The arc rows were tough.  I did both arms together while bent over, hope that was right.  Tricep extensions were harder on the right arm.  It was definitely the limiting factor. On the last set it just could not straighten out on the 10th rep.  Supinated pull ups were fun.  I could do 4-6 unbroken but then had to do doubles/singles.  Swing work was the same issues...trying to get faster/smoother.  L-holds felt okay, just took a bit.  DB side bends were fine.  Thanks!