4/14/2018

I split this up into two days, A-B2 on Saturday, C1-C4 and the other work on Sunday

Saturday

A. Push Press x2 + Push Jerk x2 + Split Jerk x2; 4 complexes building each set (around 80-85% of 1RM) 

205 - 210 - 215 - 220

I started around 75% and built to 80%, and I had a rough time with this complex. For the sets at 205 and 210 I got through the entire thing unbroken. At 215lbs, I had to do two singles for the split jerks. The complex at 220lbs was more of a cluster than a complex. I got through the push press, but had to re-rack the bar and finish the remaining jerks as singles. 

This was rough, and it's frustrating to both not hit the complex without having to re-rack the bar and not be able to hit higher percentages of my 1RM jerk. But, I get they're important and I know it will help in the long run.

B1. Bar Muscle Ups; 6 for time x 4 sets; rest 1min 

Unbroken each set, these went very well today
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min 

These did not go well. For the first set I was had to split the reps up into 8/4, for the remaining sets I was all over the place.

Sunday
C1. K HSPUs; 12 for time x 4 sets; rest 30 seconds
C2. Chest to Bar Pull-ups; 12 for time x 4 sets; rest 30 seconds
C3. TTB; 15 for time x 4 sets; rest 30 seconds
C4. Hand Over Hand SLed Drag; 50' AFAP x 4 sets; rest 3min 

C1-C4 went very well. The kHSPU and the C2B were UB for each set, T2B were UB until the last set. I was able to do the sled drag this week as well. 

On your own work: 
A1. Scap Push-up; 10 reps x 3 sets 
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets "