Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 10 push ups at mid thigh high bar, 10 green band assist chin ups (wahoo new PR and progress), 10 o/h squats with dowel. ( my knees were clicking really badly - grrr to them burpees)
Empty 7kg bar x 5 all all movements, 10kg x 5 SP's, 15kg x 3 SP's
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
SP - 20-22-24-25-26f - cleaned it but failed to lift it but still a great PR by 2kg
PP - 20f jerked 2 of 3 trys because weight too heavy-15-17-18-19 New PR by 2kg
PJ - 15-17-18-19-20 sort of failed ie did 4 reps fine but push pressed the last rep with no jerk but still a great PR by 3kg
Great workout - really pleased with new PR's = awesome. Much better than I thought. I can't believe how naturally automatic that jerk came with the 20kg for PP - strange but true.
I cleaned them all too - thought it might help my clean technique - it's getting there I think. I hit my coller bone a couple of times, and found changing from clean / 3 fingers under bar position to full hold push grip a little awkward with the heavier weights but I think my wrist flexibility is getting there slowly.
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