A. Jerk Balance: 4 x 3; rest 90-120 sec ~ 55% of Jerk (135,135,135,145)
B. Split Push Press Behind the Neck: 4 x 3; rest 90-120 sec ~60% of Jerk (165,165,165,175)
(let me know how A/B feel/go)
C. Clean Deadlift: 4 x 2,2,1,1 @31X1, rest 3 mins - moderate/heavy (365x2,395x2,410x1,365x2)
D1. One Arm Cable Rows: 3 x 8-12/arm; rest 90 sec (58lbs.)
D2. 1/2 Kneeling SA Landmine Press: 3 x 8-10 @30X1, rest 90 sec (50lbs.)
E. Trap 3 work
Notes: Didn't get the greatest sleep the night before. Warmed up with isometric activation work and get to the jerk drills. I did tall jerks at 135/145lbs. and noticed that I tend to drive with the muscles of the front of the shoulder and not the upper back. BHN push presses were tough at first but definitely like them as they force you to use your upper back muscles to drive up or else the bar will be pushed forward. Since I wasn't feeling too fresh today, I was conservative with the deadlifts. Hit some solid reps and then wrapped it up. Rows and presses were probably the most difficult part of the workout since there is a lot of burning there. Finished up with T3Rs with 2lbs.