March 01, 2013 – Overhead Training (Deload)

Dynamic Warm-ups

12" Log Jerks
90x5
120x3
150x1
180x1
200x3
200x3
200x3

12" Log Clean and Jerks
171x6
171x6

Dumbbell Overhead Extensions (standing)
70x10
70x10

Incline Chest Supported Dumbbell Rows
70’sx10
70’sx10
70’sx10

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

29 Minutes of Stretching

Comments: With it being just a deload workout, I went to the Y rather than Jenkins as I thought I could get through the workout quicker. I was wrong. The open tiered squat rack was in use for some kid doing leg and jumps training so I had to use bumper plates to elevate the closed power rack. Lower back was a tad achy but everything was explosive and easy. The clean reps sucked as I am still quite stuffed up with a head cold so really hard to breathe. Achy lower back didn't help either. Flew right through the rest of the workout easily and finished up with stretching. Hopefully two days of nothing and decent sleep will be enough to kick this cold out of my system.