A. 3 Clean DLs + Power Clean + 3 FS + S2O: 3 sets of the complex, rest 3 min - build as able/safe (165,185,215)
B1. DB Split Squats: 3 x 10/leg @3010, rest 90 sec b/t legs (20kg x 3)
B2. Negative GHD raises: 3 x 7 @50A0, rest 90 sec (10,BW, BW)
C1. One Arm DB Row: 5 x 6-8 @20X0, rest 1 min b/t arms (50,50,60,60,60x8)
C2. Incline DB Bench Press: 5 x 8-10 @30X0, rest 90 sec (60,60,60,60,60x8)
D. Bottoms-up KB OH Carries: 2 trips/arm, 50m each, rest as needed. (12kg)
Notes: Felt pretty good going into today's training session. I was going to stay lighter since on the complex because there was a lot of repetitions with in the set. Pull felt off. I wasn't loading tension through my back half, and that was preventing me from staying back in my heels through the pull. Front squats felt pretty heavy, but there was no issue with my lower back. Jerk felt okay, though heavy, after all of the repetitions with the lower body. Need to gain confidence dropping back to the bar.
Split squats were rough. By the last set my legs were shaking. I am getting better at the GH negatives. I am able to access my hamstrings much more while keeping my hips tucked.
Since I was low on time, I decided to do prone DB rows to save time. Need to get stronger in the retraction of my scapula. I might through in some more touches during my warm-ups to make sure they are working properly. No problems on the bench press; felt a deep burn in my front delts.
Bottom's up carry felt better than last week now that I am setting the shoulders back. Need to open up flexion as I feel my front delt gets in the way overhead.