Thursday 7/10

Back to high volume squats next week. Rest up!


  • close-grip bench @65% x3 x5
  • 2-board close-grip bench @85% x5 x3, 55% x8
  • 4x alternating:
    -weighted walking lunges x20 (each leg, use DB, BB, sandbag… whatever)
    -supine ring rows x5-10


  • jerk balance x2 x3 (medium) (focus on vertical dip drive still)
  • 1 ¼ front squat @60% x4 x4 (ATG every rep)
  • 4x alternating:
    -supine ring rows x5-10
    -Russian twists x20


6 thoughts on “Thursday 7/10

  1. Jerk Balance – 50 (These got a little wonky on the last set. I’m overthinking the movement.)
    1-1/4 Front Squat – 60

    Wasn’t feeling my best this evening – I was up most of the night last night prepping for a presentation at work and wasn’t feeling great. It wasn’t the best workout for me from a technical, quality of movement perspective, but it did give me a chance to think about and appreciate how far I’ve progressed since I started. Back when I first started I would have loved to have a workout like the “bad” one I had tonight.

  2. Jerk balance @ 60k
    1 & 1/4 FS @ 60k

    Been under a lot of stress lately with school and work so I was very happy to be in the gym today. First time doing the jerk balances for me, nerve pinch and upper back tightness has finally settled down. I think I’m getting the idea of the exercise with a vertical torso. Front squats were solid, feeling pretty recovered from the past few days.

  3. I was really happy with how much easier the 2 board, CGBPs @85% (72 KG) were. I’ve definitely made some progress with them. John helped me with keeping my hands over my chest on the lift.

    The lunges sucked and just about killed me ;). Once again, John really helped me by giving me form improvement suggestions that took the pressure off my front knee and put it on my glute\hamstring where it belongs. I don’t think that I could have finished them without his help. Even with his help, I did the first two rounds without any weight and the last two with 25 lbs in each hand.

    By the way, I will be on vacation from tomorrow through next Saturday but should make class on 7/20.

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