Thurs, 9 Mar 17
Block 10, Wave 3 - Clean/Assistance II
It was a stupid week of training and today was the cheese on the grundle. Nothing felt good or right at all today and after an epic fail, comeback 10 seconds later with no rest to try and fail again, then dropping down on weight, I managed to perform probably the 3 ugliest clean and jerks I have ever done in my life. I didn't even bother with conditioning today at the end. I just went home and rode my longboard for a while to relax and enjoy the 70 degree weather before it gets cold again this weekend.
Lateral Box Jumps/Med Ball Stone Throws
3ea x BW to 24"/3ea x 20
3ea x BW to 30"/3ea x 20
Clean & Jerk
clean complex x 45
jerk complex x 45
3x95
2x145
1x185
1x235
1x275
0x315 - Written in my training notebook, "Hahahahahahaha...NO." See video.
2x1x295 - While I was able to do these, they were terrible.
1x305 - This was terribl(er).
Shankle Complex
1x185
3x1x205
Paused X Band Lat Pulldowns/Single Arm Band Serratus Punch
15x avg bands/15ea x mini band
12x avg bands/15ea x mini band - The 5 count pause at the bottom of the pulldowns wrecked my lats/teres majors.
Paused Reverse Hypers/Paused Band ER
2x{15xBW/12ea x mini}
No conditioning. Longboarding instead. I'll make it up tomorrow.