Thursday, January 19, 2012


Thursday - Back Squat Intense (Low volume) + Oly Intense + Oly Capacity
A. Back Squat @ 20X1, 1-1-1, 5 min - all sets near 95-97% effort
B. Split Jerk, build to a heavy single
C. Split Jerk, 1 rep @ 90% of heavy single in part B every min for 5 mins
D. OHS, AMRAP @ 155lb x 3 sets, 5 min

A. 300/305/310 - felt slow through middle (video below)
B. 225/245/265/285/305(f) (video below)
C. 255lb complete - just about all were sloppy, not much midline stabilization
D. 21/20/14 - shoulders got fatigued, used very wide grip for sets 1,3 - much tougher

notes: I think my back was weak/fatigued because not very good on squat, max jerk, then had nothing left on the 255lb jerks - probably from deadlifts earlier week.

310lb squat

285lb jerk

305lb jerk fail

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