Warm-up
- Crossover Symmetry Activation
- 3×8 Reverse Hyper (210#)
- 3×5 Bar Taps
Overhead Squat
- 3x5x45#
- 5×75
- 3×115
- 3×135
- 2×155
- 2×175
- F 195
- 195
- 205
- 215
- 225 (PR)
- 235 (PR)
Started out with a close grip and the second 2 sets with the empty bar felt better than they ever have. Slowly moved out each set but was about 1/2 between my snatch and jerk grips with 175#. Then at 195# I was out all the way. I was pissed when I missed at 195#, but figured out I wasn’t tightening up my core after getting the bar overhead. I think I put on the belt with the second attempt at 195# and for the rest of the sets. 20# PR! Only took 26 months to get there.
Split Jerk
- 5x20kg
- 5×40
- 3×60
- 3×75
- 2×90
- 100
- 105
- 110
- 115
- 120
- 125 (PR)
- 130 (PR)
- 133 (PR)
I thought I’d go big if things felt good. And they did! When we did those behind the neck jerks recently a light bulb went off and I figured out I was throwing the bar up too high and then it would crash on me most of the time. When it gets heavy it would cause me to miss. I was able to control my drive and upward momentum on the bar today and just kept going for it. Stayed with the 5 kilo jumps because the lifts were so easy. Ended up being about a 23# PR from the 270# C&J I just hit not too long ago. Now I finally have a little distance between my push press and my split jerk like I should.
Today was a rare treat. After over 4 years doing this, you simply don’t set 20+ pound personal bests and I somehow got 2 of them.
Midline
4 Sets
- 12 Weighted GHD (20#)
- 10 Parallette Shoot Throughs
Those shoot throughs are fun. Should work those in more often.
