Workout:
A. Split jerk; 3 tng reps on the min for 12 min (pause for 10 seconds
at the top of the last rep, keep load light)
at 83#
B1. Incline bench press; 4-6x3; rest 1 min
83x6
88x4
88x4
B2. Bent over DB arc rows; 6-8x3; rest 1 min
15x8
20x6
20x6
C1. Laying DB tricep extensions; 15-20x2; rest 1 min
12x20
12x20
C2. Supinated strict pull ups; accumulate 20 reps afap x2; rest 2 min
3:40
3:58
D. Swing development tech work
done
+
airdyne 15 min easy cool down
done
Last week split jerk series felt a little heavy so I went down a tad and got more out of it form wise. Felt good. Bench went well, grabbed a spotter on the last set and nearly got 5 but not all the way. Arc rows went fine as did tricep extensions. Pull ups were both a set of 5-6 and then doubles and singles. Swing work felt better this week. I just practiced tight small fast swings on both the bar and rings focusing on keeping my right shoulder engaged. Right hami feels nearly back to 100%. Once again, smart to rest it. Thanks!
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