Warmup:
Dynamic stretching, a few squat snatches, a few double unders
Workout:
Deads: 205 x 15, 225 x 8, 245 x 4... Jumps x 8
Press: 65 x 15, 85 x 8, 95 x 4... Push-press 135 x 3
A1. Pull-ups 7, 6, 6, 4
A2. Neck Curls 15lbs x 12, 2 x 15
-First two sets of Deads were good 245 felt hard. Stick with it next session. Concentrate on going from slow to fast on the first set. Stick with 5 - 6 jumps.
-Press was good. Same weights for next session. Get out the 45s for Push-presses. The PPs were more like jerks. I need to be doing PPs for lockout powa. Negatives were nice and slowwww.
-Pull-ups sucked. After yesterday's pull-ups I thought this would be a breeze. Doing these at the end of a session as opposed to fresh makes a huge diff! Get yo muthafuckinass out of bed and do these in the AM on Weight and Cond. days!
-Neck no prob 15lbs x 3 x 15 next time.
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