A. Jerk balance: 4x3 with 2 min rest
I've never done these before so I wasn't sure what weight to aim for. Warmed up, got a feel for the movement, then ended up doing my sets at 120lb (about 68% of my 1RM jerk) which felt challenging but still allowed me to maintain good form and work the movement.
B. Push press: 3 sets of 3-5 reps @ 80% of last week's single (125lb) with 2 min rest
Did 5 reps each set, felt solid.
C. 4 sets:
1) half kneeling KB press: 8 reps @20x3 w/ 16kg KB; 30" rest
2) strict C2B: 4.4.4 (10" rest btw); 30" rest
3) strict HSPUs: 2.2.2 (10" rest btw); 2:30 rest
KB press about the same as last week, maybe slightly easier on right side this time. C2B were a bit better that last week through sets 1-3 - sets 1 and 2 were great; last 2 reps on set 3 were tough. Set 4 got real though - could not get chest to touch on very last 2 reps. HSPUs were hard today - my right shoulder felt very weak in the bottom of the movement and I ended up dropping an abmat under my head for the last set because I was no longer able to get full depth. These felt so good a few weeks ago, I'm not sure what's going on now...they are just so inconsistent for me...grrrr :(
D. Hinge rows: 4x10 w/ 90" rest
Solid again, adding a set wasn't a big deal.
E. Cuban press: 4x10 w/ 90" rest @ 12lb.
Man, these are tough as the reps add up. Last set everything was burning, but maintained solid form and effort throughout.
F. 3 sets:
200m ski erg @ 85% (kept about 2:00/500 pace - I haven't spent enough time on the ski erg to know what 85% should be; in hindsight I think I could have gone a touch faster)
10 unbroken C2B
2:00 rest
Times: 1) 1:10, 2) 1:12, 3) 1:13. Short walk from erg to pullup bar. Butterfly felt good today, relatively quick reps at least for me. Not hard to go unbroken all three rounds.
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