Tuesday September 7th, 2010

Week 3 of working Wendler 5/3/1 (Using it for Press and Bench Press)

Press (Currently using 145lbs as my 1 rep max for 1st cycle) 5(75%) 3(85%) 1+ (95%)
110x5
125x3
140x4

Weights are starting to feel lighter, but wrist and rotatorcuff mobility need some TLC. BarPath, speed, and ROM were solid.

then: GHD sit-ups 2x 15 @25lbs , 1x45 +2 minute plank directly afterward
Meh, mainly done for body composition

Drove home from city. Rested 2 hours, did some mobility work at hom. Then went to high school gym.

then: Snatch 1x1 @90%, 2x3 @85% (that's 3 sets of 1, I do it Pmenu style or in other words I'm using there formatting)
145 f, originally going to try again, but my hammies, hip flexors are tight and I was moving SLOW
135
135 f both, lazy shoulders and short pull.
135

then:Clean and Jerk 1x3 @85%
Got to 165# and called it a day. Shoulders and back were way too tired from doing all the push-presses and Grace WODs from the week prior. At least, any type of jerking felt weak. Felt like crap from the set-up and all throughout the lift.

then: OHS 5x3
95lbs
115lbs
150lbs x7 (elbow hurt so I dumped)

then: Jrk Supports work up until you learn something
185
205
225 f
225
245f
220
225
235
250
Learned why the front foot ALWAYS goes back first and then the back leg. Also that 250lbs is really F-ing heavy. Recently switched to a right foot forward stance.

Stupid day as far as programming and volume, but I'm young and generally recover well. Needed it mentally more than anything. Really need to stay agressive with the active shoulders in the snatch and just in general.

lots of mobility work, light oly, and interval runs tomorrow