workout that day
WarmupCoreWork + Plyos
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +15lbs x8
Incline situps x8, +15lbs x8 with Russian twists to each side at the top, arms held outstretched in front with plates.
rest - 45secs
Low ankle jumps - 2x10secs
Med ankle Jumps - 2x10
Bulgarian Splitsquat ISO hold - 40secs each leg (up 10secs)
Low Fullsquat Jump on toes x10
Warmups - QUite a few sets and reps with the bar, do Hang lifts, power and split jerks, squatcleans, powersnatch and overhead squats, drop jerks etc
Rest - 1 to 2 mins
PowerClean+ SplitJerk - 89lbs, 109lbs, 129lbs, 155lbs
rest - 1.5mins - All with hookgrip
PowerClean+ SplitJerk - 185lbs x 5 singles
Overall form is much better than last week, still need work on foot placement on the jerk, but it’s coming along.
Shoulder flexibility is much improved, I have been shoulder dislocates every workout, and those overhead squats and squat snatches with the bar felt pretty good.
Full Olympic Squat + Light Bands - RAW - in Chucks
Light Bands kicking in one inch off the bottom - wrapped around 25lb plate on the floor, with another 45 ontop.
Band tension - bottom 0lbs , top 120lbs (?)
Bar x10, Bar+bandsx5, 95+bands x3, x2, 135+bands x3
Tempo 10X0 rest - 2mins
155lbs+bands x3, 190+bands x3, 210+bands x3, 230+bands x3, 250+bands x3, 270+bands x3
rest 3mins then
triple cluster set - tempo X0X0
140+bands - 3 reps, rerack/rest 10seconds, 3 reps, rerack/rest 10seconds, 3 reps
Man did 270lbs with bands feel scary! The bands really catapulted the load downwards, had to put on the brakes hard at the bottom.
Bits and Pieces
Alternating sets between each exercise - 1min rest between
Tempo 10X0 +30lbs in dumbells 2x10 - each leg, explosive
Explosive GluteHam Raise on Incline Situp Board
Tempo 20X0 2x6 - using hand to help
Single Leg Back Extensions
Tempo 20X0 2x12 - 6 reps each leg
Supported Hanging Leg raise curlup extensions
Tempo 2020 2x9, then angled to each side altenrating x10