Wednesday, March 22, 2017

SW, Wheel

Today, Wednesday - variety day, no DL, no 1APU, no MP

walk

SW: 32 kg x 1h OTM: x 12, 8, 6, 5, 7 = 76 total reps - just starting to find shoulder pack/connection at lockout on left side.  Not a big focus on keeping shoulders back and together at the top today, but a big focus on driving completely with the hips.

WHEEL: standing, 4th step, 2 reps - should do these more often, although doing them after swings means doing them with fatigued abs already.


Tuesday, March 21, 2017

WM, SW, 1APU, MP, DDD #4

Today, Tuesday

Walk

WM: 12 kg x 3L/R - improving

SW: 32 kg OTM: 10L, 10R, 8L, 8R, 6L, 6R - total 48

1APU: @12" x 2L/R, 2L/R

walk more

long break

MP: 20 kg x 5L/R, 5L/R - the long break after 1APU helps

DL: 285, as usual, conventional, but slow negative on all reps today

x 1, 1 double overhand
x 1, 1 right under
x 1, 1 left under

Monday, March 20, 2017

WM, SW, 1APU, MP, DL

Yesterday, Sunday, lots of driving

Today, Monday

walk

WM: 12 kg x 3L/R

SW: 32 kg x 10's OTM, 4 sets - still not really locking out hips and knees, total 40 reps

Long break

1APU: @ 10" x 1L/R, x 1L/R, @ 12 x 1L/R, 2 alternating singles, 2L/R = 7 reps each side

MP: 20 kg x 4L/R (a little sore behind left shoulder blade, 4L/R (more sore behind left shoulder blade but form felt great).  Decided to stop here

DL: conventional, 285, usual format

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

somewhat controlled negatives on some.

Saturday, March 18, 2017

SW

Today, Saturday

walk

SW: 32 kg x 1h on the :55, 12 sets, total 60 swings

1APU, WM, MP, DL

Friday

1APU @ 10" (new level) x 2L/R, @12" x 4L/R (think 4 @ 12" is new PR as well)

WM: 12 kg x 2L/R - had done 8 kg and 10 kg a day or two ago, want to keep doing these

MP: 20 kg x 3L/R, 4L/R, 1L/R - held bell on left side near sticking point and listened to a virtual fireworks display of shoulder pops and cracks - felt fine during and afterwards but was quite the thing to listen to).  8 reps, same as yesterday, will stop there.

DL: DDD #2
285 lbs. conventional
x 1, 1 double over
x 1, 1 right under
x 1, 1 left under - these last two felt great

Friday, March 17, 2017

SW, 1APU, MP, DDD #1

Today, Thursday

SW: 32 kg x 2h x 22

1APU: 3L/R, 3L/R - first time for 2 triples @ 12" box

MP: 20 kg x 5L/R, 4L/R

DL: DDD #1: 285 lbs, conventional

x 1, 1 double over, quick reset at bottom
x 1, 1 right under, quick reset at bottom
x 1, 1 left under, quick reset at bottom

quick reset 2nd reps aren't as good, maybe need to lower more slowly, not sure I want to keep doing these.

1st rep left under was _great_, added cue of pushing/screwing feet into ground.

Wednesday, March 15, 2017

More Variety: WM, 1APU, DL, MP, WHEEL

Today, Wednesday

WM: 4 kg x 2L/R, 8 kg x 2L/R

1APU: @ 12" x 2L/R

DL: A few 225 lb. DL's while coaching Josh's friends

MP: 20 kg x 5L/R

WHEEL: Standing, 4th step, x 2