- heavy work -
ohs
find 1rm and or 3rm
ohs
find 1rm and or 3rm
recover, then:
- speed work -
max rounds and reps in 8 minutes of:
hspu x 3
30" plate jumps x 6
20lb medicine ball cleans x 9
10lb alternating sledge hammers x 12
record ohs and speed work results
completed at 785
215lbs, next time...
1 comment:
45 x 10
65 x 8
75 x 6
95 x 4
115 x 2
135 x 2
155 x 2
175 x 1
195 x failed jerk
195 x 3 PR
205 x 1 PR
215 x failed jerk
215 x failed ohs
i hadn't went anywhere tear testing a 3, let alone, 1rm ohs since last august. shortly after that i experienced a should impingement that sidelined most overhead work for a few months. since then i've been a little apprehenive to do much overhead work, let alone heavy ohs. therefore, i walked into today with low expectations and an open mind. after a lengthy warmup i went into the ohs and followed the load/reps above before calling it a day on the lift. a couple of observations...
1. i played around with my grip width and ended up doing better closer than i had been in the past.
2. if i can stay planted i believe i can get 3 at 205 and probably 1 at 215-220.
3. getting 215 overhead from behind the neck was a surprise considering i've yet to do that from the front rack, but haven't tested that in some time.
in the end, although i've got a sore and aggravated shoulder, i have to call the day a success. i surprised myself and think there's still room for more if i want there to be. or, i might just wait another year before going heavy with this lift, staying at or below 75% 1rm. however, testing max reps at bodyweight is appealing.
the second batch of work was constructed based on time constraints and the use of unfamiliar or neglected movements. i'd never done med ball cleans or sledge hammers for time and haven't done 30" jumps in far too long. hspu was meant to balance out the effort with my opponent but it turned out to not slow him down much.
5 rounds + 6 jumps
surprisingly for me the killer was the med ball cleans. coming off the plate jumps and trying to cycle through them quickly had me breaking the 9 into sets of 3 at times. i guess it just goes to show that you can't ignore or neglect anything.
Post a Comment