Last week, due to things outside of my control, BBC didn’t happen properly. I did the warmup from the prior week + stretching, and on thurs, a 5×5 set of backsquats @ 144lb.
Showed up tonight, ended up working out with just the coach/owner. This was 90 minutes of work – warmup was the same as the last whiteboard I posted (the warmup of dooooom).
Here’s my notes… I know they’re incomprehensible. Adding to, I accidentally grabbed the “boy bar” (again) and noticed after the work was done – so the numbers here have to have 11lb added to them.
Hang Power Cleans = 3 sets of 5 @ 84lb
Hang Cleans = 5 sets of 3 @ 64lb
Dumbbell Shoulder Press & Push Press – 3 SP + 3 PP = 1 set, do two sets @ 40lb
Mixed-grip Bench Press = 3 sets of 10 @ 74lb
Plank Push Plate = 3 sets of 6 (Hold plank, push plate forward with one hand, pull plate down with opposite hand. Push plate up with that hand, pull down with the other hand).
3 sets of 15 pushups with feet on an 8″ box. This was harder than with my feet on a 20″ box, which hits the shoulders… nope, this hit the pecs and upper core.
Yeah, I’m sore…………………………………… 😀