Thurs, 13 Apr 17
Block 11, Wave 2 - Clean & Jerk
Slight clarification: doing more than 1 good rep of clean and jerk makes me winded. I can bang out sloppy reps pretty easily, but really focusing on technique and moving fast is much more tiring.
Seated DB Box Jumps
3xBW to 30"
3x20 to 30"
2x3x30 to 30"
Clean & Jerk (clean each rep)
clean complex x 45
jerk complex x 45
3x95
2x145
2x185
1x215
5x2x235
I was about 50/50 on keeping a better grip on the bar at the end of my cleans and maintaining longer ground contact to hit full extension. I also think I could use a little more bump and shrug, but focusing on more than one thing at a time doesn't usually work very well.
Hang Power Snatches
5x45
5x5x95
These went better than I thought they would. Technique was pretty good over all even though I was fighting fatigue toward the end. More weight next time.
Axle Shrugs/Neutral Grip Lat Pulldowns
20x160/12x145
2x{20x210/12x145}
Axle shrugs > DB shrugs when your DBs only go to 90 lbs. Decreasing my volume of pullups seems to have helped clear out the noise and the funk that was the back of my left shoulder area (RC, teres maj, etc) so I'm keeping it lower with other vertical pulling exercises for a while.
Close Grip Bench/Close Grip Curls/Back Extensions
2x{10x225/10x85/15x50}