Warm up: Some plyo push ups, knee tucks, a few 145lb snatch grip deadlifts and all manner of empty bar movements (cleans, presses in front and in back of noggin, overhead squat and lunge)
Hang Power Clean and Press
Eased in with a few reps of 90... was not feeling 100%, and first attempted set at work weight failed on 2nd rep -- just half-assed it. Actual sets:
- 145 x F: 4 (ouch-- could have hit 5 or 6 for sure but palm sweat got me)
- 145 x F: 2 (second attempt sucked too and was barely legit as second rep was struggle to press it up)
- 90 x 10 (Failure or close to)
Rest of workout focused on shoulders and some akbars to make up for poor C&P performance. Idea is a decent shoulder workout plus handstand push ups on Friday and will be ready to perform well on C&P next Monday or so.
Did sets in rotations for 2 full loops with cable exercises and some Y-presses tossed in...
Shoulders: Seated DB presses with 40lb DBs ... front and lateral raises with 15lb DBs ... rear delt raises with 30 and 35lb DBs ... some cable raises and presses ...
Akbars: 2 x 15 x 90lb DB Shrugs; 1 set of 7 or 8 upright rows at 80#
Was going to finish lifting with weighted pull ups and dips but the apparatuses were always in use it seemed and I was kind of tired for good showing on those anyway -- will do on Wednesday I guess. Did a couple of sets on the upright bench instead (5x135; 9x95).
Sloppy ADD Core finish consisting of V-ups, leg lifts, knee hugs, hollow rocks, plank holds (reg and each side), super mans, whatever that crap is called with the leg back and arm forward (on knee), and some stretching and dive bomber push ups. (will do something better with weights next time)
WEIGH IN: 187.5.... Oh my garsh!
Burn. Fat. This. Week. weightless/bodyweight/fast routine and later, on Wed or Friday after big lifts do a complex AND possibly a strong weighted metcon circuit to finish.
No comments:
Post a Comment