Wednesday September 19th, 2012

Put in some good work today and glad tomorrow is a scheduled Rest Day.

A. Split Jerk Cluster Off Blocks, 1.1.1 x 10 sets @ 70%, rest :45
     - Worked with 185# across all 10 sets. Had no trouble at this weight

B1. Hi-Bar Back Squat 20x1, 3 reps @ 75% x 10 sets, Rest 1:00
     - All sets @ 225#. Felt pretty good.

B2. HSPU Cluster (Kipping), 1.1.1.1 x 10 sets
     - Did pretty well with these. Didn't miss any reps and did a much better job touching feet to wall at lockout. Always worried about the back when doing kipping HSPU's but held up just fine.

C. For time of...

30 Back Extensions

40 Anchored Sit Ups

30 Push Ups

35 Back Extensions

45 Anchored Sit Ups

35 Push Ups

25 Back Extensions

35 Anchored Sit Ups

25 Push Ups

     - Time was 8:19. Either I royally suck at Push-Ups or I was just smoked from all the shoulder stuff I did prior. Either way the Push-Ups were miserable by the end. Did great on the Back Exts. and Sit-Ups. Back Extensions used to be a really bad movement for me. Again, Im seeing the payoff with all the Posterior Chain strength work I've been doing.