A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (315lbs. x 4 sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (405lbs.)
50 Kipping HSPU
30 Power Cleans 155lbs
10 S2O 155lbs
Notes: Was feeling pretty good going into today's training. My hip has been feeling a lot better since working on the internal rotation drills. Warmed up and speed was good today so I bumped up the weight to 315lbs. for work sets today. Speed was great for 4 sets so cut it there. Went the heaviest I ever have on the yoke walks. They were definitely tough.
Moved onto the tester and I envisioned that it would hurt. 50 HSPU took just under 3 minutes and then I went right into the C2B pullups. HSPU felt good but my triceps burning out was the limiter. Hit pull-ups in sets of 10 to start but my back started to lock up at the end. I knew if I could get through the power cleans by churning away that would be the worst part of the workout. Back was on fire, but didn't completely lock up. Form felt good so I just kept moving. Two sets for the T2B, but I was hurting. Finished the last set of push jerks and I was spend. Man did that hurt!