February 23, 2016 – Week 6, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
230x2
250x2
270x2
290x2

Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
270x5
270x3
270x9 PR+5lbs & 1 rep

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
160x6/45’sx12
160x6/45’sx12
160x6/45’sx12

32 Minutes of Stretching

Comments: Last week went well and trying to keep that momentum going. Humid in the gym today, lot of bodies. Luckily, a space cleared up and I was able to do the axle work. Like last week, doubles with the axle. Little more weight, one less set and the same jumps. I felt something in my right shoulder when I cleaned the axle for the very first set of warm-ups. An ache really. Didn’t seem to do anything and I kept going forward. Cleans were good and explosive. A little stumble with the first rep with 290lbs but still going up pretty smooth. Definitely not my limit, maybe another 40lbs there today. Next up was incline with close grip again. I had to wait a bit for the bench to open up. Fairly big increase but to be expected with how well I did last week. Felt heavy in my shoulders and wrists but I had control for the first two sets. My right shoulder was sore going into the max rep set so I definitely wanted a spotter and I told them to watch the shoulder. Better safe than sorry. Thankfully no issues. Another strong showing on these. Pull-aparts were really easy this time and didn’t feel anything until the last few reps of the last set. Overhead dicks press and dumbbell curl superset again. My top set of eight last week was increased a little and done for sets of six. This was tough. Dumbbell was tougher than last week but compared to how tough the triceps and shoulders stuff is, it is almost like resting haha. Home to stretch.