Have Mercy

Last nights workout was a doozy.

Friday August 15, 2008

Warm Up
Front Squats
Back Squats
Deep Squat Stretches

all at BW. I did them on the smith machine to drop onto my heels without falling over. Gotta get that balance down evnentually, but for the time being I'm just going to focus on the motion of dropping into that deep position with good form until my body does it without whining. Then we'll get the balance down better.

Work

Power Clean and Jerk

4 x 3 @ 111. These started out with push presses, but the last set was a split jerk as I was losing it.


Power Clean
4 x 3 @ 111

The weight was going up okay, but it felt a tad sluggish.

Pull Ups, Wide Overhand Grip, Bodyweight

3 x 3

Y-T-W

1 x 8 @ 5#
3 x 8 @ 2.5#


New favorite exercise. The motion was strange and my upper back didn't cooperate with the "W" part of the exercise after a few reps. So I kept the weight as light as I could to get the movement down. Going to have to work on this one.

One Arm static DB hold
1 x 45" @ 75#
2 x 30" @ 100#

Ballistic Pushups/Mountain Climbers

4 x 4 Push ups + 30" Mountain Climber

My shoulders were pooped after this workout and are feeling dogged today.