February 13, 2017

Daily score: 6

Workout:

A. Hang squat clean; 3 reps on the min for 10 min @80% effort


105 x3 x10

B1. Front squat; 5x5; rest 90 seconds


115,125,135,135,135

B2. Deadlift; 5x5; rest 90 seconds


175,195,205,205,205

C. Two arm DB ground to overhead; 15 reps x3; rest 90 seconds 35#


Unbroken, unbroken, 8/7

D1. Arch body hold; 20 secods x5; rest 40 sec
D2. Hollow body hold; 20 secodns x5; rest 40 sec
D3. Swivel hips to extension; 5 slow controlled reps x5; rest 40 sec
D4. Natural knee extensions; 5 slow controlled reps x5; rest as needed


Done x 5

+
shoulder mobility work 20-30 min

Done

I came home with a bit of a cold, not terrible though, slept 10 hours last night and felt good enough to lift tonight.  But it was a stressful day, my parents were robbed last night while they were asleep.  Pretty scary.  Just glad they are okay.  They live down the street from me.  Just awful to have something like that happen in the neighborhood.  Anyway, cleans went well, good practice.  Front squats and deadlifts were tough the 4th and 5th round.  The ground to overhead was wicked hard!  Definitely challenged my grip.  The rest went well.  Thanks!