Oct 25-28

I keep starting to post my workouts but get interrupted every time before I finish I started this post on Monday. I need an office.

Oct-26

A. Split Jerk - 10 singles @ 265#; rest 90sec

B. Push Jerk Recoveries - 3,3,3,1,1; rest 2min (heavy across)

C. Wall-facing HS Hold - 3 x 60sec UB; rest 90sec

+

Gym Program

Results

A. These felt Ok. My jerk blocks are only half way done. The hardest part was bringing the bar back to the Front rack. I missed 1 rep because I wasn't thinking about it but made it up at the end. 

B. You saw the video on this. I played around with the weights a bit because it was my first time. I did my sets of 3 at 295lbs and a single and a double at 325. 

C. Still sucks- I made :60 all 3 rds though

Oct-27

A. Power Clean - 5 x 1.1.1.1.1; rest 20sec b/t reps + 3min b/t clusters (255 x 3 sets, 265 x 2 sets)

B. Clean Pull - 4 x 3; rest 3min (305# across)

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7 Hng Power Clean @ 155# AFAP

30sec Sled Push for MAX DISTANCE (moderate-load FAST turn-over)

Rest 5min

x3

*sub pull-sled if needed

+

7 STOH @ 155# AFAP

30sec Airdyne/Airbike @ 100% effort

Rest 5min

x3

Results

A. Power cleans- Way better, Last week I tried moving to 265 and only hit a few reps. This week I hit every rep and just for fun did a single at 275 and 285 following the clusters. 

B. Clean pull- I accidentally did 295 again- oops. 

HPC + sled push- I have a push sled now. 

Sled might have been a bit too heavy. I was moving about 70 m in 30s but the turn over was still fairly quick. 

STOH + airdyne

This killed me again - My legs ache pretty bad for longer than anything else I do. It lasts about 15 minutes and then I feel sick for another 15 minutes and then just light-headed for a while. It takes me about 45 minutes before I want to talk to anyone. 

I=9 This hurts a lot but it's short

C=9 I got distracted by people asking me questions in the middle of my shoulder to overhead

E=10 I may have whiplash :)

Oct-28

A. TGU - 8 reps @ 2pood / 12 reps @ 1.5 pood

B. Bnk Split Jerk Stance Press @31x3 tempo - 4 x 8-10; rest 90sec (115# across)

C. KB 2arm OH Walking Lunge - 4 x 20 steps; rest as needed

D. Wall-facing HS Hold - 4 x 60sec UB; rest 90sec

+

Advanced Frog-stand play/practice - 15min

A. TGUs went better than last week,  I actually did 10 and 10 2 pood and 1.5 poor

B. Press were still hard. I did 8-8-8-6-6 I couldn't get all 8 every rd so I threw in another set. 

C. Well these suck! I did 2 sets at 20kg 2 sets at 24kg. Shoulders were feeling pretty unstable by the end of every set. Really had to focus on keeping the elbows locked out. 

D. These were a lot harder than on Sunday. I made all 3 rds for 60 secs but last rd my left shoulder had some pain and instability that had me a little worried. 

Frog stance- Didn't have much left in the shoulders but I got up into a freestanding HS once from this position...Then I fell.

Overall better than last week so far. Shoulders are dead but they feel good.