Tuesday, June 30, 2015

Training: 6/24/2015

A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @80%, 5 @85%, 5 @90%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (260,275,290)
B1. Press: 4 x 3-5 @21X1, rest 2 min (155,160,165,170(4))
B2. BB Bent Row: 4 x 4-6 @30X0, rest 2 min (135,145,155,155)
C. Jumping Back Squat: 3 x 3; rest 2 min - 25%1RM (skipped)
D. Trap 3/Ext. Rotators work (complete)

Notes: Right shoulder continues to bother me.  Didn't work on my biceps tendon yesterday and I definitely feel tight today.  I tried to loosen up the best I could and got to work.  Jerk technique was feeling pretty good today, but it feels like my whole shoulder base is forward.  Maybe I need to work on my thoracic mobility more? I had no misses except for a little hiccup on my last rep at 290lbs., but I hit it right after.  Need to work on some shoulder mobility but also getting that front foot out.  Presses felt good today and was able to build to 170lbs. today for 4.  Felt that my right arm can't pull nearly as well as might left on the rows.  I think because of the stiffness through my right side right now.  I did a tester workout for War Games after.  A short 6min workout with thrusters, KBS, and partner carries.  I really need to warm-up my aerobic system for workouts like this!

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