A Beautiful New England Fall

Weight: 177 3/4 lb

Another gorgeous day here in New England

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 2 sets
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 10 lbs) x 1 x 10 Reverse Hyper on home-brew setup

Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

Afternoon:

40kg x 1 x 5/5 One-hand swings
40kg x 4 x 15 Two-hand swings

32kg x 5 x 5/5 Jerk

Barbell Work (lbs)
135 x 5 x 5 Goodmornings
135 x 1 x 5 Power Clean
165 x 1 x 5 Power Clean
175 x 1 x 3 Power Clean

32kg x 7 x 10/10 One-hand swing/2min
32kg x 3 x 5/5/5/5 One-hand swing/2min

One hand swings with the bulldog are very frick'n tough for me. I can barely hold on for just five reps per arm. How Franz and Aaron abuse that mutha is beyond me .. but so was pulling 300 so I'll just keep at it.

I actually failed at an attempt at a 185lb Power Clean and ripped a little flesh off a few places of my left hand. As a result, I will stay at 175 until I can do sets of 5 and then I'll take another shot at 185.

This is the first time I did relatively long one-hand swing sets with the 32kg. I needed two minutes per set and was really dogging it. The last three sets required an extra two hand switches. After one-hand swings with the bulldog, the 32kg seems quite reasonable.

Total Volume: 18660 lbs