Weakness Day @ VSU
W/U
Open Gate x10 Each
Plank Rocks x10
Seated Hamstring/Calf Stretch w/Mini-Band x20 Secs Each
Band Pull Aparts x10 (MB)
Rack Position Stretch (1 Arm At A Time) x20 Secs Each
4x
Hang Clean
95 3x3
115 3x1
:45 Rest
Absolutely Awful
A1 BB Coan Holds
135 3x5 Secs (Roughly) Each
A2 Band Resisted Lateral Steps
Doubled Up Mini Band
3x15 Each
A3 Seated External Rotations
5lb DB
3x15 Each
A4 DB Hammer Curls
20's 3x15
BB Complex
65 lbs
Bent Over Row x5
Hang Clean Pull x5
Hang Clean High Pull x5
Hang Snatch x5
Rest 75 Seconds
3x
Not a ton on paper, but a great day. Stuck to rest periods and smoked myself. My cleans are absolutely awful. My hands hurt so bad I could barely grip the bar. I can't catch it anywhere near proficiently. It may be years before I can. I remember I couldn't even in college and I have not even tried much since then. Got a great metabolic workout though.
"We learn by our problems. We correct our deficiencies if there are any."
-Joe Arpaio
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