Jerk & Recover

Feeling ok after a couple of tough days at the gym. Went to the 4pm class.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 10 Strict Press (45#)
  • 10 Push Press (45#)
  • 10 Push Jerk (45#)
  • 10 Split Jerk (45#)

Weightlifting

Split Jerk

  • 4×95#
  • 4×135
  • 2×165
  • 2×185
  • 2×205
  • 2×225
  • 1×245
  • 1×255
  • 1×265

Felt the overextension in my back on that last rep. Hit my goal for the day, so I’m happy.

Conditioning

4 Rounds

  • 500m Row
  • 10 Push Jerks (135#)
  • Rest 2 Minutes

There wasn’t a prescribed weight today so I tried to pick something that wouldn’t be easy, especially since the pressing muscles had a long time to recover. My rows were all about 1:44.5, give or take a tenth or two. Round times were 2:12, 2:14, 2:15, and 2:14 to finish at 14:55. I picked the right loading for the jerks because each set got uncomfortable at around 5 reps.

Pain Free Squat Snatches

Was a nice day yesterday so I went golfing. Went to the 4pm class today.

Warm-up

  • Crossover Symmetry Activation
  • 400m Run
  • 3 Rounds
    • 10 PVC Pass Throughs
    • 5/5 Single Arm Dumbbell Overhead Squat (25#)
    • 5 Sotts Press (PVC)

Weightlifting

Warmed up with 45-75-95-115#. Wasn’t sure how my shoulder would feel and didn’t have any pain!

10:00 EMOM

  • Squat Snatch + 2 OHS (135#)

Felt great actually! Seemed like I was easily diving under the bar and stability felt just fine. Big difference compared to a month or two ago when I was failing 135# squat snatches because it hurt to catch.

Conditioning

2018 Team Series Event 6 – 2 Rounds (w/ partner)

  • 100 cal Row (switch every 25 cals)
  • 50 Handstand Push-ups

Paired up with Tom and I went first. We crushed the rows. Went 15-10 HSPU in the first round and then 10-10-5 in round two. Finished in 13:22.

It started pouring, but was only a small cloud so I stuck around and did Crossover Symmetry Recovery. Going to try to get this in more often so I can hopefully get back up on the rings and back to butterfly pull-ups.

Scale to Get More Reps

Warm-up

After realizing the aerobic pace yesterday I better step it up in these warm-ups. Did 5:00 on Airdyne for 1.74 miles 2.8 km.

Strength / Accessory

  • 3×15 Strict Pull-ups (blue band)
  • 3×10 Rack Chins (feet on bench in L position)
  • 3×10 Wide grip pull-ups (blue band)
  • 3×20 DB Curl (8#)
  • 2×20 Shoulder IYTs (Crossover Symmetry – purple)

Wanted to use a band to be able to get in the higher reps but even that wasn’t easy. I don’t have my adjustable dumbbells home yet so my only choice was the really light ones.

Conditioning

12:00 AMRAP

  • 10 HR Push-ups
  • 10 Air Squats
  • 20 Box Step-ups (18”)

Planned on 15 air squats but made the decision during the first set to cut it back to 10. Wasn’t even able to do a single air squat until a few days ago. Loosed up a couple of rounds in and probably would have been fine. Heart rate didn’t get too high but worked up a little sweat even in the cooler garage. Finished 7 rounds plus the push-ups, squats, and 16 of the step-ups. I had to switch it up from only doing Airdyne conditioning and this was a good intro back.

Hoping to be able to pick up a barbell at the end of the week. Feeling much better but I can still feel the tweak here and there throughout the day.