A. Split Jerk clusters: 4 x 220.127.116.11.1; rest 15-20 sec/3 min (255,260,270,275)
B. Jefferson Deadlift: 3 x 2-3; rest 2 min - moderate, based on testing (265x3x3)
C. L-Muscle Ups (strict): accumulate 15 reps (complete)
notes-try to hit a good L position on both top and bottom
D. C2B Pullups: 10 x 5 unbroken for time (2:04)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do
Notes: Came into the gym feeling pretty good. Warmed up for split jerks, but noticed I was tighter than last week. I sometimes get stubborn on not taking the time to get the shoulders open. I still need a solid 20 minutes of a mixture of reps, mobility, and activation work to get things ready. Weights felt heavier than last week, although I did set a volume and intensity PR on clusters. Happy with hitting 275x5 without any press outs. Gaining confidence in driving myself down into a lockout through the scaps/lats. Lowered the hips on the Jefferson deadlifts. Need to get the back hand further out to accomidate. L-Muscle ups are good at the top and bottom but my legs drop on the transition. Not sure how to correct this.
C2B were better than last time I tested this. Grip was a bit of a limiter, but I didn't warm the movement up at all. DB external rotation felt good. Left is starting to catch up. Shoulders (biceps tendon/front delt) were sore after the workout. I know I am going to feel the biceps/lats tomorrow.