Log 11/1

Banner. freaking. day. With the exception of the external/internal rotation, everything was dramatically improved this week. Love love love.

A: Hang clean

w-upx5 74
w-upx3 88
w-upx2 110
5x5 125 - 132 - 142 - 147 - 154

The 147s were a little slow - didn't get under very well, and the elbows were sluggish. I got my shit together for the 154s though. On the first rep, I forgot to release my right hook grip, but the elbows were fast for both reps and #2 felt pretty solid. My knees didn't even point in too much, like they tend to do on heavy power cleans.

B: Box squat

12x2 120#

These felt so much better this week - my third set was a tiny bit wobbly as I stood up, but overall I managed to reach back while staying relatively upright (probably could have been a little better but not bad), keep my knees out, and stand up fast. I even remembered to "spread the floor" with my feet, which is always a tricky cue for me. Beginning to really like these.

C1: Ring push-ups

3xmax reps 14-10-10 (hell. yes.)

superset w/
C2: Strict pull-ups

3xmax reps 7 - 6 - 5 (I was hoping to hold 7s across, but I'll gladly take this, too.)

D1: DB supine ext/int rotation

2x12 5# (started the first set w/10s, but switched to a 5# plate because my shoulders were all over the place. lots of junk going on in there)

superset w/
D2: Glute-ham raises

2x10 These finally feel e.a.s.y. Maybe those leg curls were worth it after all. Maybe.

No conditioning. I should have asked about it, but I was afraid Ricky would make us do this. Maybe I'll do something tomorrow on my own as penance.

Or not.

Whatever.