September 30, 2013 – Overhead Event Training

Dynamic Warm-ups

Circus Dumbbell Clean and Presses (Left Side Only)
20x5
20x5 (clean once)
50x5
80x3
110x3
130x1
147x4
147x4
147x4
147x4
167x2
187x2 PR+2lbs

Axle Jerks
135x3
185x3
235x8
235x8
235x8
235x8

Band Triceps Pressdowns
LB+MBx25
LB+MBx25
LB+MBx25
LB+MBx25

Face Pulls
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MMBx25

27 Minutes of Stretching

Comments: As I've prefaced my other workouts since last week, I was worried about my right knee and I think I'm going to be like that until I do every exercise. First set with 147lbs was just terrible. I was slow and unbalanced. Luckily I woke up after that crapfest and hit the rest of my reps well. Crushed 167lbs and learned from last week and chalked up my shoulder for my heaviest double. No weeble-wobble here on the 187lbs set. Very happy about that and I feel good for more. Started a bit lighter for the axle jerks (knee) and it went fairly well. Some tightness in my lower back made some reps sloppy but never any doubts of getting them all. Despite what I said last time, I upped the band tension for triceps and upper back. I should be at these for some time.