March 17, 2016

Daily score: 6 (tired from night shifts, arms/shoulders still sore)

Workout:


A. Split jerk; 1.1.1x4; rest 15 sec/rest 90 seconds (~85-95% 1rm)


138,138,145,145

B1. In line lunge stance strict press @21x1; 6-8x4; rest 1 min


55x8
65x8
70x7
70x6

B2. Jumping muscle up; 6 reps x4; rest 1 min (report in how the dip
feels after the jump and if you adapted at all)


3/6 (pushed out of the dip on 3 of the 6)
5/6
5/6
4/6

C. False grip ring rows @21x1; amrap unbroken x4; rest 2 min


14,11,12,12

D. Weighted passthroughs; 3 slow controlled reps normal grip and eagle
grip x3; rest 1 min


Done (5# on PVC)

E. Hanging scap circles; 10 slow controlled reps x3; rest 1 min

Done

My arms/shoulders were still tired from the last couple days and were burning (mostly delts I think) by the end of the split jerks.  I did figure out that if I catch the mu farther down my torso I am able to push out easier versus when I get bunched up with my shoulder right over my wrist.  But I fought for every one of those.  I also raised the rings each set a little bit.  I started with them lower than last week and finished with them higher.  Everything else went well.  Scap circles definitely feel more smoothe and strong on the left scap.  Thanks!