Goal: Refamiliarize myself with PCs and overhead barbell pressing. Work on Squat form and comfort.
WU: Defranco's Agile 8 plus some upper body work.
Power clean + press 135x1/5 145x1/5 155x1/5 (@9)
*this is essentially going to start following the 531 template for the presses. Pressing is weak as hell.
Power clean + push press 185x1/1 x10, on the minute. @7-8 or so via RPE -I'm just going to walk this up ~10# a session or so.
Power clean: 205x1 215x1 225x1 - started to get a bit hard to get under it here. @9 for technique's sake. Really need to practice and clean this up.
on all the PC stuff. I'm going to add bent rows after each set to see
how that works, probably just do up to a medium difficulty
repetition-wise. Still need upper back work.
Back Squat: PVC work in between sets to stretch out the shoulders and lats 135x5 - tight 135x10 - better 225x5 275x1 315x1 365x1
- this was by far the best feeling rep. I guess I need shitloads of
warm ups for this. This popped up like it was nothing.
*I can actually see this slot morphing into the Langford FS/BS Couplet (2 reps front squats, 5 reps back squat)
Cool down/Joint mobility shit (TKEs, lat and pec stretching, cuff work)