LC:

7 mins @ 2x24kg; 5 rpm

Chins: 2x8 @ 16kg

Parallette Dips:

2x10

Feeling a bit out of it today. Gonna get my head straight and hit it hard on Friday. I am in a funk and just feeling lazy.

Time to hit the 32's.....again. The road to MS is a long, boring, and painful one. One day I will pick these fuckers up and they will feel light.

LC:
3 mins @ 2x32kg; 3 rpm
2 mins @ 2x32kg; 3 rpm

Press:
3x3 @ 2x32kg

Rack Hold:
2x2 mins @ 2x32kg


Definitely south of Vag today. I could blame it on no sleep Sunday night or how I hate morning workouts but I won't. Gotta do better. Today was short since I won't be getting home from work til 9pm or so.

LC:

2 mins @ 2x32kg; 3 rpm

2 mins @ 2x32kg; 3 rpm

2 mins @ 2x32kg; 2 rpm

Floor SN:

24 kg @ 10L/10R

Press:

24kg @ 12L/12R

Felt decent with the LC but I was afraid of losing technique if I went for 3rpm the last set. Worked in some SN from the floor with the 24kg for some throwing assistance.

Feeling solid all around.

LC:
5 mins @ 2x24kg; 4 rpm
2 mins @ 2x24kg; 8 rpm

Chins:
6-4-2-6-4-2 reps @ 16kg

JSQ:
2x6

LC:

2 mins @ 2x32kg; 2 rpm

2 mins @ 2x32kg; 2 rpm

2 mins @ 2x32kg; 2 rpm

LC:

6 mins @ 3x16kg; 6 rpm

Press: 24kg; 10L/10R

BUP: 16kg; 6L/6R

Jerk:

10 sets of 3 reps @ 2x32kg; 15 sec rest/set= 30 reps

Clean + Rack hold:

3 mins @ 2x24kg; 6 rpm

2 mins @ 2x24kg; 6 rpm

1 mins @ 2x24kg; 6 rpm

Didn't have a lot of time so I worked some weaknesses. Made sure to focus on sitting in the rack on the heavy jerks, despite that I felt decent and the bells did not feel overly heavy....PROGRESS (even if it is slight). The cleans+rack holds felt decent. At the end of this my forearms felt roughed up but in a good way.

LC:

4 mins @ 2x24kg; 5 rpm

3 mins @ 2x24kg; 3 rpm

2 mins @ 2x24kg; 2 rpm

Chins:

5-4-3-2-1 reps w/ 16kg

Jump SQ:

3x5

I really focused on OH and rack holds on the last two sets of LC. I can tell that I have not done a lot of longer timed sets and that it has not done me any favors for my grip endurance. I am going to try and keep Wed as my "long day" where I will slowly up the time with the 24's.

I threw in weighted chins because I have not done them in who knows how long and it's a good movement. Probably won't go real heavy but 16kg is good mojo. Jump SQ were tossed in because I feel like my leg explosiveness has gone to shit.