Deadlifts @ 300lbs; 5 , 5, 5, 8 DB Snatch @ 20lbs; 7 x 3 Suitcase Rack Pull @ 105lbs: 7 x 3
Changed the suitcase lift to rackpull because I had a sneaking suspicion doing them from the floor is what made last weekās session feel so terrible.
First 2 sets of 5 on Deadlift were done double overhand. Felt good mang.
Pause Front Squats (Beltless) @ 160; 5 x 3 Kettle Bell Swings @ 30; 7 x x 7 Side Bends @ 30; 7 x 7
Hate tempo work with a passion, but I still do it from time to time but I canāt bring myself to do it for extended periods of time. Switch to Paused Beltess instead.
Last round was 3 Cleans, 1 Strict Press, 1 Push Press, 1 Split Jerk. Also figured that I can fit some of the Fitness testing stuff from my class into my program pretty easily with how everything is setup, so I threw in curl ups for my ab variation.
Fat Grip DL @ 165, 5 x 4
Goblet Squats @ 30, 6 x 6
Twisting Situp @BW 3 x 6
Side Bend @ 30, 3 x 6
Switched from twisting situp to side bend. I was gassing out pretty bad.
So I found another strongman toy today. Out back are 2 tires. So I gave the bigger one a run. Once upon a time this was probably a behemoth but its really worn down.
For the 10 ct Double Pause it was 10 ct Pause on the chest, then another 10 ct pause a few inches off the chest.
Chinups/Pullups; 5, 4, 3, 3, 2, 3, 2, 3
A bunch of variations here.
KB Clean (SS) 10 x 3 @ 55 KB Strict Press (SS) 10 x 5 @ 25
Did this differently from how I have been doing it the last couple months. Usually I would use the same kettlebells for the Clean and the Press portions. Not wanting to push my luck with Overhead Pressing I opted to do that portion with 25lb bells and get more volume in. Did the clean portion heavy because thats the main reason I am doing this variation to begin with. Plus I donāt feel any risk with cleaning heavy kettlebells, at least in regards to my shoulder.
Smith Machine Row; 6 x 10
Top set 140
Machine Lateral Raises 6 x 12 Transverse Tricep Ext 3 x 10
Probably has a different name, I just donāt know what