Monday, 1/2 8 weeks out
Warmup – dynamic stretch, sledgehammer
Axle Clean & Press – 3 x 3+, 95 x3, 110 x3, 125 x10
Speed Axle Clean & Press – 60s, 90# x 9
Circus db Press– 3 x 3+, 55 x3, 60 x3, 70 x10 R, 70 x10 L
WG Pullups – 4 x 10, ½” band, ½” band, ½” band, BW quad plus 2 doubles
Double Dumbbell Press – 4 x 10, 40, 40, 40, 40
3 Way Shoulder Raise – 4 x 10, 10, 10, 10, 10
Hanging Leg Raise – 4 x 10, 10, 10, 10, 10
First training session of 2017 is in the books – and the shiny new training log. Feeling better about axle clean & press. I was able to double overhand comp weight for a slow 10 on my axle. Since mine is a little oversized, I’m feeling like the comp weight will be no big deal. On the speed axle, I only got 9 at 90#, so I’ll be hitting that weight again next time.
Circus dumbbell also went well even though I realized after the last set that I never chalked my shoulder. I was wondering why I felt like the db was sliding around…duh. I did manage 70 for 10 on both sides, which is a huge improvement on the left.
On my wide grip pullups, I increased my unassisted count to 4. I’m very happy with my progress here. The double dumbbell presses were tiring. On 3 way shoulder raise, I increased the weight a bit. Good burnout with those. On Hanging Leg Raises, I’m still working to get toes to bar every rep.
I skipped the finisher today because my shoulders were feeling a little crunchy after all the reps. Also, it was sort of a holiday, so I wanted to go home early. A great way to start off 2017. Big goals this year.