Strength
5-5-5-5-5 Back Squat (same weight as Tuesday; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)
and
5-5-5-5-5 Shoulder Press (6o to 70%, 60 seconds between sets, no changing weights)
Mobility
Test: Split jerk landing. Torso straight up and down stacked neatly under an anchored ribcage?
Mob: 1) Spend 3 minutes exploring each hip. Can you hold relax there? Use that PNF!
2) 4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
Retest: Split jerk. Bonus: Does your kipping pullup feel better too?
BS: 133#
SP: 77#
BS: 126#
SP: 60#
BS: 133#
SP: 89#
BS: 111#
SP: 67#
BS: 89# SP:35#
BS: 111
SP: 77
BS 177
SP 89
155#squat
75# press
have know idea what my 1rep max is squat felt about right should have went heavier with press
use these next few weeks to slowly work up towards a weight that feels right
BS: 160
SP: 104
BS: 89#
SP: 45#
BS: 89#
SP: 45#
165 / 89
BS: 89#
SP: 35#
155/77
BS: 111#
SP: 77#, but only 4 then 3 on the last two sets.
BS: 57#
SP: 45#
BS: 111#
SP: 55#
BS: 133#
SP: 99#
BS: 67#
SP: 45#
BS: 99#
SP: 55#
177#/89#
BS: 70KG
SP: ~99lbs.
BS: 67#
SP: 45#