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Fridays pressing session was an odd one as one of the guys had mixed pre workout with redbull so what started as a bit of Olympic lifting practice, turned into an axle marathon and the big bear hit loads of stimulant fuelled pb's. I'm noticing with the axle that cleaning it takes so much out of me as rather than dropping under it and squatting it up, I'm pulling it straight from the floor to shoulder height. The good news is that my split jerk practice with a broom handle at home is paying off and I can make a 90kg axle jerk look effortless when it comes together. I also managed to smack myself under the chin with a bare barbell leaving a suspicious looking bruise!
Warm up
Prowler 30 x 4 lengths
Prowler 30, into sled drag x 5 continuous
Stretching
Tyre flip battle between two x20
Shoulder mobility drills
Barbell Oly drills - bar x 10 C&J, 40x5 C&J
Axle - 65x3 C&J, 65x3 C&J, 75x5 C&J, 85x2 C&J, 90x1 C&J, 90x1 C&J. 65x10 strict press, 67.5x10 strict, 70x10 strict
Bench - 105x5, 105x5, 105x5, 105x5, 105x4 (too much strict pressing the axle!)
Rope cable pull down - 11plates x 10, 12x10 (sloppy form), 11x7 into 10x2
Cable crossover - 4plates x10, 5x10, 5x10
Dips (explosive) - BWx5, 15x3, 15x2 |
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