October 02, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Clean and Jerks
72x5
102x3
132x3
162x3
192x1
222x1
252x1
272x1
292x1
307x1 PR+7lbs
322x0,0,0 (no clean)

One Arm Dumbbell Rows (straps)
115x5/5
140x5/5
165x5/5 PR+1/1 rep
180x5/5 PR+5lbs & 4/4 reps

Parallel Bar Dips
bwx49 PR+6 reps
bw+45x19 PR+10lbs

35 Minutes of Stretching

Comments: Very sore in my mid back from events and my legs and arms had quite a collection of bruises. Left knee has been bothering me. As I mentioned last time, I've switched back to jerks. I was certainly concerned as it would mean I'd have to relearn it. Turns out I didn't have much to worry about. I hit close to contest weight easy. I tried for more but I just couldn't get the clean (tried three times). Despite that, I'm very happy I don't have to start from nothing. I decided to drop the lockouts (they had been added in for the push press) as it doesn't feel like it needs the work when I jerk the weight. My upper back and arms were sore from the cleans but I moved on to heavy dumbbell rows anyways. Not much to say here other than I pushed it. I generally do these for high reps so it is odd doing them heavy. To complete the soreness for my upper body was the dips. Entire upper body was tight after that. Stretched and called it a day.