3/17
A – 1-arm DB alternating clean and jerks x 8 heavy reps,rest 90 sec x 3 sets
*challenge loading here, but try to keep them TNG at ground
70 – actually felt really good….first set was really grindy, but I improved some positions and was much better even being tng at shoulders as well as on ground…hardest part at this weight is changing hands from overhead after finishing my rep with my right hand and catching with my left, last set I did but most had to lower to shoulder and then catch with my left hand. the heavy db clean and jerk is a really good tool for me to reinforce mechanics of dipping back under the dbbell.
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B – Dbl DB bench press x 20 reps @ 50lbs per hand, rest 3 min x 2 sets
Done – 2nd set was really good, i guess i should’ve done more warm up reps with lighter weight.
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2 sets for times, rest 3 min bt sets
50ft dbl DB front rack lunges @ 50lbs per hand
5 dbl DB devil presses @ 50lbs per hand
50 DU’s
12 bar MU
Did not do a good job of time – 1st set, called the bmi at 8, I would hit my head on the ceiling here if I came to full extension at top of lockout so you have to stay with your chin tucked a little bit, so i decided to do sets of 2’s on the first set, I missed my first attempt and my last attempt when I called it, I really think the misses were more technical because of the ceiling as the fatigue or heart rate elevation kicked in the fear of a big kip and meeting the ceiling head on, pun intended was very real. On the 2nd set, I had a bit more confidence and went 6/4/2 – no problems, just greased the groove a little. I know the smaller sets with shorter rest breaks should be what I do here, but at this gym location with that goal but I did think that threw my rhythm off a little bit thats why i decided to come out for 6 reps on the 2nd set.