even bigger wednesday

Early start at ASC.

Warm-Up: a few minutes on the Airdyne, then various things like power skips, high knees, deadlift walks, karaoke, mountain climbers, leg swings, then static stretching.

Deadlift: 10 x 45 / 5 x 155 / 3 x 245 / 1 x 300 / 5 x 310 (PR).

During deadlift and press work: many practice reps of KB cleans, ? # of reps, 15 lbs KB. Lots of reps. Not comfortable with the movement yet.

Press: 10 x 45 / 5 x 65 / 5 x 80 / 3 x 5 x 95.

Back Squat: 4 x 8 x 105 lbs. +10 lbs from the last such session (in PDX last month; I think it was 3 weeks ago). Because they are so light, right now these additional Wednesday squats aren’t really about getting additional volume. Rather, they are about mastering the movement. I am manipulating the time under tension to strengthen all the auxiliary muscles involved. (Don’t you dare call this lifting at tempo. I refuse to quantify the reps in a false way in the manner of “tempo” lifting.) I used a very slow, controlled descent, knees out, back in full extension, striving for “perfect” depth, looking for that feeling of a loaded hamstring and a bounce, followed by a dynamic push out of the hole. My goal with these Wednesday squats is to very gradually increase the total load over time and to reap the benefits of greasing the groove on my max effort sessions.

Turkish Get Ups: 5 min, switching arms each rep, 25 lb Kettlebell.

3 rounds of: 20 kilogram bar x 1 x hang snatch, then snatch/ohs bottom position static hold (roughly 30 seconds), 5 x OHS, snatch/ohs bottom position hold (about 30 seconds), finish. About 2 minutes recovery. So: 3 hang snatches, 3 minutes in bottom position, Overhead Squat: 3 x 5 x 45.

Shoulders were feeling it at the end of the workout!


Let me know what you think...