Last day of Cycle 1
Foam Roll, Dynamic + BB Warmup, 135 clean and press x5
Clean and Jerk 185x2
Power Clean 225, rack at shoulder height.
Split Jerk – 235
Really happy about this lift. Wasn’t as explosive out of the bottom of the jerk, so stopped about 80% of the way up and had to lockout hard with arms. Still counts!
Snatch grip pull 5x250
Hang High pulls 4x250
The high pulls felt tough, the bar wasn’t moving too fast or high… Will still try and get the 250 clean on Tuesday, just want to make sure I’m well rested and not too tired.
Front Squat 5x135 (w band abduction), 5x185 (w band abduction), 6x225 Supersetted with Inverted Rows 3x10.
The front squats felt great, I’ve taken a while off from them and the 225 was moving well – full ROM, nice and deep and no pain at all. Could’ve hit 10 for sure.
RDL 3x10 Supersetted with DB Rows (3s isometric pause at top) 3x10e
Stability ball DB glute bridge w band abduction, 3x15 Supersetted with Band External rotations 3x15e
Ys, Ts, Ws, Ls – 2x15e
Thread: An Athlete's 5/3/1 Journey