Friday, June 5, 2015

Training: 5/27/2015

A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (232,250,280)
B. Front Squat: 3 x 5; rest 2-3 min - ~73-78% (230,240,250)
C1. Tall Kneeling or Standing One Arm DB Press: 4 x 6-8 @21X1, rest 90 sec (60lbs.)
C2. One Arm DB Bent Row: 4 x 6-8 @20X1, rest 90 sec (80lbs.)
D. Trap 3/Ext. Rotators work (complete)

Notes: Jerks felt okay today.  Shoulder flexibility is starting to come around but I feel like I am trying to drive forward to get under the bar.  Hit all my sets today and called it there.  Front squats were heavier than last week.  Need to work on the ankle flexibility.  I did single arm db press with 60lbs..  I was able to hit heavier weight because my shoulder mobility is improving.  Bent rows felt good.  Working on scaps here.

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