A. Power clean + squat clean + 2 split jerks; 1 complex on the :90 x 8 @ 60-70% 1rm clean and jerk
165 for all sets.
B. Paused push press (2s in dip); 2-3 x 5; rest 3:00
125, 135, 140, 145, 150
C. Back squat @50x1; 4-5 x 5; rest 3:00
185 for four reps for all sets
D. Half kneeling single arm DB press; 10-12/arm x 2; rest 1:00 b/w arms
Shoulders in general were still a little jacked up after 14.1. I did go at about 85% on that work out but the front of my shoulders are still pretty tender.
6:00 AB @ 85%
rest 2:00 x 3-4
A1. Bottom's up KB single arm waiter's carry; 25'/arm x 4; rest :30
A2. Side lying hip adduction; 8/leg x 4 ;rest :30
A3. Side lying hip abduction; 8/leg x 4; rest :30
A. Strict pull up; accumulate 50 reps; rest :90 b/w sets, alternate grip b/w pronated, mixed and supinated per set (make sure to do both mixed versions)
7 Pro, 7 Sup, 7 L Pro/R Sup, 5 R Pro/L Sup, 5 Pro, 7 Sup, 6 Mix 1, 4 Mix 2, 2 Pro
B. Three point DB row @ 31x0; 8-10/arm x 3; rest 1:00 b/w arms
50lbs for all sets at 10 reps, Was definitely challenging on reps 9 and 10
C. FLR on rings; :20 x 6; rest :10
5 rounds for time:
25 cal ski
50m prower push (90# external load)
100m farmer's carry (32kg)
Breathing on the sled push and carry were limiting. If I pushed it too hard I had to stop and catch my breath. Tricep fatigue on the ski was limiting as well.
D1. Seated towel toe curl; 15/foot x 3; rest :30
D2. Bent over single arm trap 3 raise; 10/arm x 3; rest :30
Legs and gluten are still sore from the barbell lunges over the weekend. Overall I would say I feel 8/10 though. Sleep has been pretty good lately at 7-8 hours a night, and I feel like it has been high quality sleep. Been eating roughly 3000 cals a day at ~175P, ~350C, ~95F. Bodyweight is ~204 and still have some abdominal definition and vascularity is increasing so I am assuming the body fat is going down.
I'm having some medial epicondylitis in my left elbow that has been there off and on for almost a year now. It's flared up a bit and thought you should know.