January 27, 2016 – Week 2, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
195x1
225x1
255x3
255x3
255x3

Seated Axle Lockouts (6” ROM)
255x1
305x1
355x2
355x2
355x4 PR+1 rep & 5lbs

Incline Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
265x3
265x3
265x6

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
40’sx14/50’sx12
40’sx14/50’sx12
40’sx14/50’sx12

28 Minutes of Stretching

Comments: The weather has kind of thrown things a bit off track as far as the workout schedule. Still feeling the last workout in my back and legs. Started off with axle clean and jerks like last week. I realize that my technique would be different if I was prepping for a rep event here so I’m not too concerned about how long I’m taking with my setup on the initial pull. Better this week (mostly). It is hard to make a lighter weight feel like a max weight with the explosive nature of the clean. Time will tell, this cycle just started but it will be a short one. I’m not sure what happened with the last one but I must have been thinking too much as I short changed the second pull of the clean which lead me to having to catch the bar in a much lower rack position. Threw me off a bit and made that last set quite a bit tougher than it should have been. Rack work from there. I figured this would be easier this go around since I would have been testing it last week (at least that is usually how partials work for me haha) but not the case. I did minimal warm-ups and got into the work sets. Heavy, I missed the first attempts on every set and had to regroup. Really had to push for that last max rep set. Deep ache in my body from these. Got to push it on these if I want to be anywhere close to attempting this weight at the show. Incline after this. I felt my form was smoother this time, focusing on keeping my shoulders and upper back tight and tucking my elbows. I may have rushed things on the max rep set as the bar kept drifting down my chest and it made it even tougher to lockout the weight (still the hardest part). Matched my best but I feel I should be better than that. Band pull aparts were my active rest from incline to the arm work. Difficulty kind of fluctuated. I really tried to feel the muscles doing the work here. Arms to finish off the day. Same weight, just more reps. These actually felt easier than last time so I was kind of checking to see if someone had switched the weights on me.