8/8/13

Thursday 130808

A. Clean & Jerk - 20min Technique work + build to heavy

3x95, 3x135, 2x165, 2x185, 2x205, 2x225, 1x245 (tied PR)

B. Wtd Ring Dips - 5 x 5 @ 31x1; rest 90sec-2min

26# kb all UB

C. Wtd. Strict C2B Pull-ups - 5 x 3.2.1; rest 10sec b/t clusters, 90sec b/t rounds

35# kb UB

+

EMOM for 10min

Odd - Squat Clean - 3 tough reps (at least 70% 1RM squat clean)

165 UB for 3 sets then 185 UB for 2 sets. Took 14 sec for 165 and 16 for 185

Even - Muscle-up - 3-5 UB reps

Did 5 UB every set in 18 sec

+

EMOM for 10min

Odd - Push Jerk - 3 tough reps (at least 70% 1RM Push Jerk)

3 sets of 165, 1 set 175, 1 set 185, all UB. I don't have a push jerk max, just a split jerk. So I was kind of guessing. I would try all sets 185 if I did it over.

Even - C2B Pull-up 8-10 Reps

All sets of 10. Broke rhythm on 3rd. And 5th set.

This was a good day of shoulder work. Tied my clean and jerk max. Tried 5lbs heavier and didn't get the jerk.