A. Push Jerk 10×1 @ 175+lbs rest as needed btwn lifts   THESE WERE TOUGH BUT WHAT WAS THE WORST WAS BRINGING THE BAR BACK DOWN AFTER THE JERK…IT HURT TERRIBLY. I THINK IT’S BECAUYSE MY SHOULDERS ROLL FORWARD WHEN I BRING IT BACK TO THE FRONT RACK POSITION.
B. Push Jerk Clusters 3.3.3 rest 20 sec btwn lifts rest 2 min btwn sets x3 @ 155lbs    JUST WHAT I SAID BEFORE, JERKS WERE CHALLENGING BUT PAINFUL, MOSTLY ON THE LEFT SIDE ( WHICH NEVER HURTS, USUALLY ITS MY RIGHT SHOULDER THAT CAN BE PROBLEMATIC).  I DIDN’T HAVE ANY PAIN THROUGHOUT THE REST OF MY SESSION THOUGH.
C1. Seated Dumbell Strict Press 12-15 Reps rest 1 min x3   USED 20#DBELLS 

C2. AMRAP Strict Chest to bar Pull ups rest 1 min x3     SET 1) 10   2) 9    3) 9

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3 Sets
400M Tru Form Run @ 90%     1) 1:34,  35wbs   2) 1:39,  32wbs     3)1:41,  33wbs
AMRAP UB Wall ball Tosses 14lbs to 10ft Target *If you get to 50 stop
Rest 3 min btwn sets
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3 Sets
Ski Erg 500M @ 90%
AMRAP Strict HSPU
Rest 3 min btwn sets    1) 2:05, 20 shspu  2) 2:10, 18 shspu   3) 2:08, 19 shspu
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A1. Powell Raises 10-12 Reps each arm rest x3
A2. 10 Straight arm Banded Lat Pull downs rest x3
A3. Weighted CARS Shoulder PRotocol 3 reps each side x3
A4. KB Arm Bar 3 reps each side rest x3

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