February 9, 2016 – Week 4, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x1
160x1
180x1
180x1
200x3
200x3

Incline Barbell Bench Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x1
215x5
215x5

Band Pull A-parts
LBx12
LBx12
LBx12

Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
30’sx15/35’sx14
30’sx15/35’sx14

31 Minutes of Stretching

Comments: Deload week has returned. Before this workout, I had actually felt pretty darn good and wasn’t certain deload was necessary. I was wrong so thankfully this was the deload haha. Knees ached like crazy on the very first set of axle. Weight was flying up overhead but the clean was a bit trickier. Really need to figure out which shirts have some stick to them or the darn axle is going to keep sliding down (I have chalk, but the weight isn’t heavy yet). I felt like I could do a set of 20 easy with the weight. No lockouts this week, right into incline after this. Still not digging the normal/wide grip but I need it. Definitely more effort required than the jerks but still smooth and in control. Band pull aparts were easy and I pretty much did them while putting the weights away from the previous two exercises. High rep arm superset to finish things up. A little lazy/sloppy with the triceps (didn’t want to over extend my elbows with the light weight). Curls were stupid easy. Home to shovel some more snow (a dusting compared to the blizzard) and then stretch and eat