Friday, November 28, 2014

Training: 11/26/2014



Training:
A. Seated Box Jumps: 3 x 5; rest 2 min
notes-jump to a high box from seated on another one (no countermovement)
B. BN Split Jerk (off blocks): skill work, 7-9 singles (315lbs.)
C. Push Press: 2-3 x 3; rest 3 min (235,255(2), 255)
D. OHS: 3 x 5-7; rest 3 min (185x7,185x7,225x5)

Notes: My left tonsil was swollen so getting to the gym I was a little apprehensive.  Warmed up with the box jumps and they felt great.  Built up to about 42" with ease.  Hit extension, internal shoulder rotation, and flexion and my OH was feeling great! Decided to build up to a heavy single.  Hit 295 like nothing and jumped to 315.  Missed twice and then hit it for a 20lb. pr.  My misses were coming from me pushing back as I drove up.  That caused me to jump back slightly and be behind the bar.  Need to drive straight up and then back down.  Push presses felt a bit heavy, though I haven't done in them in quite some time.  Bar bath felt very good though.  OHS felt great after opening up my shoulders a bit.  The pecs were tight so getting the extension going was important.  Bar was sitting in the right spot the whole time.  185 felt great so bumped it up to 225 for 5 for the last set for a huge PR for 5 (about 20lbs.).  Tonsil was bothering me after the workout but I have all day tomorrow to rest.

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