AM
A. Box Squat; 5x5; rest as needed to ensure perfect technique
B. OH Squat @ 5050 tempo; 4 reps x 4 sets; rest 2min (stay light and work on perfect squat mechanics)
+
5 Rounds for Time:
6 Hang Power Clean and Jerks
12 Burpee Box Jumps (20")
PM
A. Strict press; 5, 4, 3, 2, 1; rest 2min
B. HS walk for endurance; 150' AFAP x 2 sets; rest exactly 2min bw sets (record times for both)
C. Stall bar L hold to V sit (or raise your legs as high as they will
go); 12 reps with a 1 sec pause at the top of each rep x5; rest 2 min
D1. Forehead on Bench Y raises; 10-12x4; rest 30 sec
D2. DB Reverse Flys with thumbs down; 10-12x4; rest 30 sec
D3. Face down PVC pass throughs; 5 reps both grips x4; rest 30 sec
Results:
AM
A. 145# for all sets
B. 95# for all sets
+
10:39 (185#)
PM
A. 140#, 145, 150, 155, 160(fail)
B. 51 sec/ 1:08
C. Completed (w/ tuck to V)
D1. 10# (12) for all sets
D2. 10# (10) for all sets
D3. Completed
Played around with front and back-rack for the box squats each set. Back-rack felt better on hip and knee compared to front-rack. Kept squats light and controlled across each set. Starting to gain confidence in squatting again, which feels like a big step.
Knee started to bother me during the OH squats. I don't know if it was from the tempo, volume, or a combination of both... Kept the load light and controlled across each set. Didn't squat below parallel.
Figured you wanted me to use the same load for the HPC and jerk. Tried pushing on this one, but not past the point where I was losing focus on positioning and technique. Split time was consistent across. Broke up the reps on the bar (6UB, 3/3, 3/3, 3/1/1/1, 3/1/1/1) just to stay moving.
Pressing strength felt weak on the last set. Just kept getting stuck in the middle. Tried multiple times and failed :(
HS walk was on point. Went 90' down and 60' back. Did 90' UB each set and broke up the 60' in two sets to finish each set. Shoulders were gassed after this!
L-hold to V is really difficult for me to do for multiple reps. Hip flexors and midline endurance must need work or something. I did a seated hold to V each set and focused on pulling feet up as high as I could.
Played around with front and back-rack for the box squats each set. Back-rack felt better on hip and knee compared to front-rack. Kept squats light and controlled across each set. Starting to gain confidence in squatting again, which feels like a big step.
Knee started to bother me during the OH squats. I don't know if it was from the tempo, volume, or a combination of both... Kept the load light and controlled across each set. Didn't squat below parallel.
Figured you wanted me to use the same load for the HPC and jerk. Tried pushing on this one, but not past the point where I was losing focus on positioning and technique. Split time was consistent across. Broke up the reps on the bar (6UB, 3/3, 3/3, 3/1/1/1, 3/1/1/1) just to stay moving.
Pressing strength felt weak on the last set. Just kept getting stuck in the middle. Tried multiple times and failed :(
HS walk was on point. Went 90' down and 60' back. Did 90' UB each set and broke up the 60' in two sets to finish each set. Shoulders were gassed after this!
L-hold to V is really difficult for me to do for multiple reps. Hip flexors and midline endurance must need work or something. I did a seated hold to V each set and focused on pulling feet up as high as I could.
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