Workout:
A. Split jerk; 8 doubles; rest as needed (not maximal)
123x6 doubles
133
138
133
138
B1. Incline DB bench press; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x7,5
35x8
30x10
35x10
40x7,5
35x8
B2. Bent over two arm DB rows; 8-10x5; rest 90 seconds
25x10
30x10
35x10
40x8
40x8
30x10
35x10
40x8
40x8
C. Supinated strict pull ups; amrap unbroken x5; rest 90 seconds
8, 4, 4, 4, 4
D1. Face down plate rotations; 5 slow controlled reps 2.5# x4; rest 1 min
done
D2. Powell raises; 10-12x4; rest 1 min
5# x 12
5x12
5x12
5x10
5x12
5x12
5x10
D3. Elbow on knee external rotations; 10-12x4; rest 1 min
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
5# x 12
10x12
10x12
10x10
Split jerk was fun as always and felt good. Trying to move quicker and lock out fast and hit the positions Pendlay went over. The videos were at 123...138 wasn't that much more difficult, just more of a pain to lower. B series went well, got heavy and arms got tired. Supinated pull ups...I was hoping for 10 but I think my arms were getting fatigued...I used to think these were easier than prone but didn't seem that way today. And they sure fell off the curve from 8 to 4. D series went fine...powell raises are hard even with the light weight. It's weird how hard the face down plate thing is too. Odd. Thanks!
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