Workout:
A. Squat clean and jerk; 5 singles @80-90% 1rm- rest as needed
125, 130, 135, 135, 135
+
15 min amrap:
30 deadlift 135#
30 bar facing burpees (if you can't do the jump just normal burpees)
60 wall balls
30 CTB pull ups
1 round +30 +5
(done with wall balls in first round at 8:30, done with first round at 12:06)
+
shoulder/hip/ankle mobility work 20-30 min
Done (recovering ankle actually seems more flexible than the left)
Biceps are sore I think from picking up the sand bags with bent arms. Won't do that again. Traps are sore more on the right since I threw the bag over the right shoulder every time. Not terrible though. It was fun to get to squat clean again! Everything felt pretty good at these weights. The jerks felt light and I know I could have used better jerk form, dropped lower, quicker, etc. Sometimes I notice I don't do it right until it gets really heavy. I wanna say I felt stronger in my core with the clean catches. As in, I maaaay be doing better at keeping tension. The amrap got me. I did this workout today and flopped with tomorrow's because I had a friend come to workout with me today and felt that I would push harder with her here. I did push I think but I also was bent over breathing heavy a lot! And kinda a mess for 30 seconds after. I wanna be better Max! The first round of DLs I did 15, 8, 7. It felt heavier than I had hoped. Burpees were fine just my usual steady pace. I used a 20# WB since my ceiling is shy of 9 ft. Did 15, 15, 15, 15. The CTB I do think are improved. I did 3 sets of 5 before they got hard, by 22 I was doing singles. Second round of DL's I did sets of 5. Mobility session was awesome. I had lots of time and enjoyed it. Thanks!
No comments:
Post a Comment