A. Segmented Clean DL; 3,3,3,3; Rest 2-3 minutes

103, 113, 118, 118

I felt myself staying over the bar longer this time πŸ˜€ when I do these and focus on staying over the bar at the top I feel a wicked pinching where my flute med attaches to my illiac crest. 


B. HSC; 2,2,2,2,2; Rest 2-3 minutes

103 for all 5 sets

Number 1 – https://youtu.be/DVQw5dBKqkk

Number 2 – https://youtu.be/0mab3VLJRmw
In both my second rep was much better. I put some tape on the platform so I could see if I was jumping back. 

C. FS; 3-4×5; Rest 2-3 minutes

135 x 4, 140 x 4, 145 x 4, 155 x 4, 165 x 4, 170 x 3 went for a 4th but failed 

These blew my mind! I felt way stronger than the last time! Whoop whoop must have been the MC Hammer jams 😎 lol hammer time! Or…. Maybe it was the coaching πŸ‘ŒπŸΌ

D. Jerk recovery; 3,3,3,3; Rest 90 seconds – http://www.catalystathletics.com/exercise/197/Jerk-Recovery/

73# for all sets. This felt very odd! I need to work on these! Thought I have filmed the last set but I didn’t hit record. I’ll post a vid of these next time! 


1 thought on “2015-04-21

  1. YES!!!!!!!!!…that’s all I must say…it looks better! πŸ˜€

    Michael Bann Strength and Conditioning Coach OPEX (formerly OPT) 16573 N 92 St #135, Scottsdale, AZ 85260 Office: *480-699-3045*


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