Dynamic Warm-ups
12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
170x2
Add Bands (+125lbs)
90x2
90x2
90x2
90x2
90x2
90x2
90x2
90x2
Barbell JM Presses
125x3
155x3
185x3
215x3
245x3
Standing Dumbbell Lateral Raises
30'sx12 PR+2 reps
30'sx12
30'sx12
Bent Over Rear Delt Dumbbell Raises
65'sx15
65'sx15
65'sx15
35 Minutes of Stretching
Comments: Well, upperback is feeling better but my left biceps is a little tight. Good workout. Since I'm doing push presses instead of jerks for speed work, I lowered the weight I was using for the speed work. I'll work back up to the jerk weights in a few months. Felt good, though first set I got off balance haha. This is the first time I've tried going heavy on JM presses. Certainly not strict accessory version. First rep with 245lbs was awful but the other two were much better. Finished up with laterals and rear delts. After lifting, I messed around setting up a viking press in the power rack with bands. Should be interesting.
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