Had a pretty average sleep last night. Actually terrible sleep and was still awake at 1130pm despite being in bed at 930. Perhaps I was excited to be out of the rut and training again. as a result woke up more tired than when I went to bed but was still in the training mood so smashed out the following
AM
A) 1rm box jump
*well this didn't go to well. I actually landed 106cm which was OK. As you can see my leg power is pathetic but my leg strength is what gets me over the line. I am working on transferring the strength into usable power hence the box jumps and cleans later today. Had a HUGE stack at the next height up from this. Maybe 110cm. Huge stack, I think I sprained my right SI (sacroilliac joint) Oh well didn't break anything but that is where the session of box jumps ended.
B) 3rm power clean or strongman log clean
10 @35kg
7@ 55kg
5 @ 75kg
3@95kg
1@105kg
1 @ 110kg
1@115kg
1@119.6kg
3@ 119.6kg
3@122.1kg
C) 5 sets not for time but for reps
Viking press 30sec static hold in lock out @ 95kg at handles
shake out and make reps strict
rest as needed
farmers 30sec static hold @ 120kg
shake out max reps shrugs
rest as needed
chin over bar hold 30sec
shake out max strict pull ups
session turned into a marathon and I got half way through 4 rounds. was just way too long. Talking over 2 hours pulled the pin and may finish this afternoon or rest.
Press 3, 5, 5, 6
farmers 8, 8, 8, hold
pull ups 4, 4, 4-
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