August 29, 2017 – Week 3, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12” Log Clean and Jerks
90x3 (one clean)
115x1
140x1
165x1
190x1
215x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1

Chest Supported Rows
120x10
170x10
220x10
270x10
320x10

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx17 PR+3 reps
SBx5

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Last week was pretty tough I guess recovery wise as I slept about 14hrs the night after Saturday event work. Hard to get consistent sleep night to night. On to this week. Warmed up on the AMT. Heart rate got up to 159bpm. Still checking on the minute for heart rate. Big jump from 1st to 2nd minute and then another from 4th to 5th minute. Calf raise work after that. Not the hardest (talking one leg stuff) but not the easiest these have felt. At this point, just checking the difficult disparity between the two legs. Box touches felt good both styles. Squat therapy felt off at the start with my knees aching but got better as I did them. Noticing that 1st day of the week these make the knees ache more and gets better as the week goes on. Perhaps footwear makes the difference. I’ll test this next week. Hip air planes were tough balance wise. I’d say closest this cycle so far in regards to losing balance. But I didn’t and got the reps without needing to do extra. Band rows felt good. Definitely needed the stretch for the arms and shoulders. Push-ups to finish off the stuff before the weights. Still harder than I would like but getting better and less taxing. Then the lifting. Log clean and jerks like last time for 10x1 EMOM style but more weight. I only had to do one set with the empty log to warm-up before taking singles up to the working weight. My first rep was a little off but the other two reps were good. I figured that would be the case this time. I was debating adding my wrist wraps and hard belt for the working weight but felt that I wanted to see how it went. I also lowered the height I raised the log off the floor as contest will be from the floor from plates. Figured it was best to get used to that so position doesn’t feel off come show time. First rep with working weight, I knew I could do the workout without additional support gear. Unlike last time, I was able to get my coordination right in the leg drive to make these all solidly jerks and no balance issues. Sweaty hands still an issue as the sets went on. I definitely noticed on the lapping of the log that the movement felt exactly like the chest supported row machine. Felt my right biceps a little too much on the penultimate single with the lap so I was a little cautious about it the rest of the workout. Felt pleased that this didn’t feel any tougher than two weeks ago. Chest supported rows after that. Same as last time, sets of ten up to a top set but goal being a max effort set. I was initially only going for about 20lbs more than last time but I felt compelled to do more. I think it was feeling the “click” on the form with the log lap that I wanted to aim to do my top set with the log contest weight (320) at the show. Took 50lbs jumps up to that weight. I knew it was happening when the set before which was just 10lbs less than last time felt like a joke. I was watching the biceps but no issues and felt good. I knew it was good with my lats cramping slightly between sets haha. Then on to band push-ups. I knew what to expect this time. Same as last time but another set with the heaviest band tension. The main goal being to beat the reps from last time in the first set. Probably the best strategy as I’m not sure I can add more band tension without the anchoring dumbbells lifting. Upper body was feeling pretty toasty from log so I wasn’t sure how this would play out. First set with the strong band felt tough but I kept focus and managed to improve on my reps. That last rep was a grinder haha. I rested a good bit (my neck had gotten really tense on the right side after the first set) and tried another set. Managed only five before my chest stopped. Hard to recover from these band push-ups to put in another all-out effort but still putting in more reps than last time in total so still making progress. I can definite see these helping my pressing. Ended the day with band pressdowns. First set easier than the second. Thought these might be tougher this time after all the banded push-ups. Home to stretch, eat and sleep.