A. Squat clean + hang squat clean + jerk; 6 complexes; rest 2:00 - leave some in the tank
205, 225, 230, 235, 240 Felt really good.
B. Push press; 3,3,2,2,2; rest 3:00
185, 205, 215, 225, 235(1) Failed the second rep of 235 and called it there. I have a video of it that I will post. I am going to go through all my videos and revamp them on YouTube and send you the link.
C. Back squat @50x1; 2-3 x 5; rest 3:00
225, 245, 255, 265, 270. These also felt really good.
D. Single arm DB bench press; 8-10/arm x 2; rest 1:00 b/w arms - ideally on a swiss ball, but most cf gyms don't have that
This one was tough, I hit 55's for both sets of Ten Reps but I was having a lot of anterior shoulder pain. This is pretty common for bench for me. I really enjoy bench, and sometimes it doesn't hurt at all or it really really hurts, there isn't in-between. I wanted to video but my phone died.
3 sets @ 85%:
40 cal AB
rest 2:00 b/w sets
Finished all sets in about 10:00 including rest. We just moved into a new space with all new equipment and some of it has changed from the old gym. We have the new Rogue Echo bike, which is similar to the assault but it takes more energy it seems to get the flywheel going and it nearly stops if you slow down.
E1. Single arm KB windmill; 3/arm x 4; rest :30
E2. Side lying weighted hip adduction w/ 3s pause; 5/leg x 4; rest :30
E3. Banded X walk; 6/side x 4; rest :30
I am going to start filming more now that I am in the new gym and have sorted out some logistical stuff. I no longer have a place to do bar dips, there are no more ski ergs, and I no longer have a long sled pull rope. Also, no stones or sandbags. Some of this may change but for now these are the updates.