September 22, 2015 – Week 17, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
150x1
180x1
200x1
200x1
200x1

Circus Dumbbell Clean and Presses
130x3/3
130x3/3

Parallel Bar Dips
bw+15x5
bw+15x5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Band Scapular Retractions
SB+(2)ABx12
SB+(2)ABx12
SB+(2)ABx12

26 Minutes of Stretching

Comments: Final countdown at this point. Something felt off though, like a heaviness behind my eyes which didn’t make sense since I’ve been having good sleep. A little distracting but not something to effect this deload week. Log clean and jerks with easy weight. Clothes that I was wearing were slick and loose so needed to really pull the log in tight. Right knee ached more than I’d like. Circus dumbbell was fine; went heavier than planned as the bell is 130lbs empty. No sense is making a makeshift lighter dumbbell for the deload. Biceps are sore but I’m used to it at this point. I did try to do a new cue on the left side (right side lost cause haha) thinking of getting the dumbbell to the other shoulder to help with centering out the weight’s trajectory. Could work but it might be too late to implement it. We’ll see at Nats. Dips right after that and definitely not as loose and easy as they have been on deloads. The combo of log and dumbbell has really done a number on my shoulders so it kind of is expected. Pull aparts and scapular work with the bands were pretty easy with the reduced tension. Not to say that the bands didn’t have issues as both were “pulling” my hands.