December 21, 2015

Did some shoulder mobility (Bands and Plates) for warmup. Did some Split Jerk Press up to #95 before building Jerk for work sets.

A. Split Jerk; 1 rep every 90 seconds for 15 sets @ 155#+ 

• All sets felt solid. As they got heavier, have to really force back leg to dip. 
• Sets 1-5 - all at #155
• Sets 6-10 - all at #160
• Sets 7-15 - all at #165

B1. One Arm Braced OH DB Press @ 40x1 tempo; 6-7 reps x 5 sets; rest 90 sec (standing, holding on to rig or bench with opposite hand press with one arm using db) 
B2. Neutral Grip Pull-ups (palms facing each other); 6 reps x 5 sets; rest 90 seconds 

• All sets done with #25, dropped to 5 reps on Left arm last 2 sets
• All sets done with Ring Pull Ups Strict - 6 Reps unbroken

C. Butterfly Pull-ups; 5 on the minute for 10minutes (see if you can connect all 10 with chin over this week) 

• All sets felt pretty solid - still slow, only lost rhythm a bit on last 2 sets

+
Row 5min @ 150-155 BPM HR
Assault 5min @ 150-155 BPM HR
x3 sets

• Set 1: Row = 1053 M + Bike = 166 Ave Watts / 34 Cal
• Set 2: Row = 1039 M + Bike = 166 Ave Watts / 34 Cal
• Set 3: Row = 1041 M + Bike = 143 Ave Watts / 30 Cal