Warm-Up:
-Foam Roll, Trigger Therapy, PVC Work, Stretch
Strength:
-Overhead Squat- 45x5, 95x5, 135x3, 155x1, 175x1, 195x1 PR*
-Deadlift- 185x5, 235x5, 285x3, 315x15
-Good Morning- 2x8 @185
Conditioning:
5 rds. of- 5x Thruster @135# + 5x C2B Pullup = 4:27
Rest 3min.
5 rds. of- 5x Squat Clean @135# + 5x Ring Dip = 6:43
Rest 3min.
5 rds. of- 5x Hang Power Clean @135# + 5x Handstand Pushup = 4:40
Total Work Time - 15:50
Hard Hittin' Thursdays... Gotta Love em'. The OHS PR felt good, really happy with that. I went for 205 but my shoulders weren't having it. The Deadlift went really well, the rehab on that is coming along nicely. Instead of doing a heavy wave of DL's today, I just went for a high rep set at a moderate weight. I pulled 15x reps @315# like it was nothing. I pulled them fast & clean, the weight felt light, and I could have pulled more, but I cut out at 15 while my form & technique were still very strong.
I did the conditioning part before, in April of this year. I ended up slower by 13sec. on the first part, faster by 22sec. on the second part, and slower by 36sec. on the last part. Last time I had just pulled a few heavy single DL's beforehand, then attacked the workout, so given today's workload, I think I'm right on par or better than 5 months ago, definitely stronger. My shoulders were just too fatigued to Murder the HSPU's like I normally would & the thrusters proved heavy towards the end.
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