July 15, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5
130x5/5

12" Log Jerks
95x3
120x3
145x3
170x8
170x8
170x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

30 Minutes of Stretching

Comments: Definitely moving back up to manly weights. Still doing the hang clean every rep for dumbbell with no rest between sides to make it tougher. Got a pair of Fat Gripz Extremes to put on my regular dumbbells so that they are almost as thick around as the circus bell. Made things a bit more interesting for warm-ups haha. Still doing all this stuff without and wrist wraps, belt or rehband belt so that while it is still light, I can focus on how my abs and back are reacting. Noticed that when I cleaned or received the dumbbell to my right shoulder, that I felt some aching in my left side of my lower back. Nothing with the left side cleans. Just got to watch that and I don't plan on pushing the right side if I don't have to as the left is my go to side. Some aches on log jerks. I think it was a mix of trying to be explosive, staying tight, not passing out and getting lots of reps that let to that. I think I got the medicine ball jerks a bit better this time. Just using the legs and force of dipping under the weight to launch it as opposed to actively trying to push it up higher after the initial dip. Finished up with bands and stretching. Hopefully my back reacts well to tomorrow's lower body session.