AM: 20 min. Run @ Z1
rest 6+ hours
PM:
Part 1: Partly cherry picked from OPT
A. Press: build to a tough single in no more than 5 sets from empty bar
135,185,205,210PR,215x
B. Push Press: build to an easy triple in 3 sets max
185,215,225
C. Split Jerk: build to a tough single in no more than 5 sets max
185,275,305,335,355x
D. OHS: build to a heavy single in no more than 5 sets max
135,185,195,205, Stopped there. Wasn't feeling a heavy single.
E. OHS: Find 15 RM; 1 attempt
205PR!
+
5 Muscleups EMOM x 5 minutes
*If not using false grip, be sure to "flash out". Perfect reps.
3/2, 3/2, 3/2, 2/2/1, 2/1/1/1
Felt good today. Shoulders are smoooooooked!
+
Hang Muscle Snatch: 5 x 3 @ Extremely Light Weight; rest 2 min.
+
DB Ext. Rotation: 7 x 3 @ 10#; rest 90 sec.
+
10 minute ice bath
But he said to them, "Why are you fearful, you of little faith?" Then He got up and rebuked the winds and the sea. And there was a great calm. Mathew 8:26
That was fun dude. I was stoked to get a Jerk PR!
ReplyDeletePress - 160#
Jerk - 245#
OHSx15 - 145#
I've got a looong ways to go, but yesterday I got better.
Nice work James! Congrats on the PR. It was fun training with ya. I hope we can make this a consistent thing!
ReplyDelete