Military Press Week 4: 50×5, 65×5, 75×5 all done behind the neck to work on that movement some.
MetCon: 21-15-9 of Dead Lift at 225# and Dips with green band with loop – 7:59
Last time in July it was 9:25 with the black band, so some good improvement. I also did the should prehab routine. I could only get 15 in and 10 out and 10 forward after the workout.
Back Squat Week 1: 90×5, 115×5, 135×3, 150×5, 170×5, 195×5, 155×8
MetCon: 8 Min EMOM of 3 cleans, 3 push press, 3 overhead squats
Round 1 – 135#, Round 2 – 95#, Round 3-8 75# and only 2 reps per exercise.
This one really highlighted my week shoulders. I couldn’t stabilize for overhead squat after doing the push press and trying to switch to the wide grip. My right should kept wanting to collapse forward.
Bear Complex – Unbroken clean to push jerk to back squat to behind the neck push press.
5 Bear Complex @ 115#..100 Singles
3 Bear Complex @ 135#..10 Burpees, 50 Singles
1 Bear Complex @ 135#..50 Singles
7:01
I had hopes for this one, but it bit me. I lost it on the 3rd PP of round two and had to do the burpee penalty. I did full cleans for most of the workout instead of power cleans to front squats.
Split Jerk week 4: Just the 70×3 first warm up set
MetCon: 4 IRFT of 4 Clean to Thrusters @ 95#, 8 Burpees, 12 cal C2 row
1:14, 1:14, 1:16, 1:14
These are all about 6 seconds faster per round and 30# heavier for the first round compared to July 29th, 2012.
