March 29 Sunday
RKC Armbar + TGU 6 minutes
2 Hammer Shoulder Routine
D W/U
B W/U
PC 45 X 5, 95 X 3, 115 X 3, 125 X 3, 135 X 3, 145 X 3, 155 X 3
Rack Pulls below knee 45 X 5, 135 X 5, 225 X 5, 315 X 5, 415 x 3, 465 x 1, 315 x 4
Pistols 3, 3, 3
Russian Twist on B/E 20 LB Med Ball 20, 20, 20
Press + DJ lockout 45 X 5, 75 X 5, 95 X 5, 105 X 5, 115 X 4
P/U 5, 4, 3, 2, 1
Met-Con
2 minutes of each the following no rest other than to change spots
16 KG KB Snatch
20 LB Med Ball Slams
Row
Ended up with
40 Snatches
45 Slams
535 M's
My row was toast by the time I got there. Fairly taxing little 6 minutes. I felt like I had more in me on the pulls but just couldn't get the weight moving the way I wanted to. PC's felt great and I anticipate a BW PC in the next month or so. Press has been one of my great weaknesses in lifting and I have been pressing twice a week for a while now. I am going to test my 1 RM on the press in 2 weeks and see how I have progressed.
There is not a part of my body that isn't sore right now so I think the tweaks I made to our program were effective.
If you didn't see my other post here is a link to Jr's meet yesterday it was awesome!
http://www.youtube.com/watch?v=Hton-3Xx_4Q