8.8%

This was a suprise as was how well the pressing went today. right shoulder was a mess all day today following some nasty DOMS from the scapula pullups, I guess. Who knows?It was just nasty all morning and I was wondering how the hell was I going to press? Not to mention should I press?

BW 162.2
BF 8.8%
Water 60.9%

I'll take it.

One of my rules is never decide before I warmup if the workout is going to work. So I did. Very suprised but I shouldnt be. This happens way to often to be suprised anymore.

One arm swing
26x5/5/5/5
36x5/5/5/5x2
44x5/5/5/5x2

wanted to play with my new HS technique. still works! :))

Clean and Press
36x5/5
44x3/3
53x2/2
62x1/1
72x1/1 woohoo! no problem
62x1/1
53x3/3

three reps I would consider heavy.a good start. REALLY focused on pressing from the contact point of the bell and my arm.I focused on IT being the top of my hand and that is where I pressed from.Also tried to press with a neutral grip. this kept the arm in external rotation and it helped.

Also did NOT look at the bell and just kept the same head position that I have when I snatched. Much easier to get the arm overhead.

Cleans
44x8/8
53x6/6
62x5/5
72x3/3

easy but good to hold the weight.really let the back swing happen here as well.

Bottoms up clean
44x5/5
53x3/3
62x3/3

this was solid too.

ballistic pullups
5x5

Farmers walk
2 20 kg x 200 ft x 3 sets

Bosu stands
5 minutes

datsit, staying loose.