HEAVY PRESS AND PULL DAY

WARM UP

Joint Mobility
10/10 Halos
10 Goblet Squats w/ 16kg
3 Pumps

STRENGTH (w/in 35min)

C&P w/ 24kg - 1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4,5
                         1,2,3,4

Ring Pull Ups - 1,2,3,4,5
                        1,2,3,4,5
                        1,2,3,4,5
                        1,2,3

CONDITIONING

VWC - w/ 16kg 7/7 in 30 sets

COMMENTS

*I felt much stronger today than last week's heavy day, and I was able to complete more work in the given time. My form seems to be improving as well. I am staying tight throughout the clean and all the way through the press. My body was a little more resistant to fatigue this go round. I monitored my rest making sure not to get too mush or too little. I'm looking forward to next week's pressing days b/c I will try and top what I did this week.

* I'm really liking the ring pull ups. My rt thumb is no longer hurting. I think I need to install a better pull up bar. the one attached to the power rack SUCKS! I'm getting a higher volume of pull ups per session w/ the ladder pull ups than I did with the 'Fighter Pull Up' program, however I am completing fewer reps per week. I think this will help me get stronger with my pull ups w/o over training, which I feel like what was happening with the FP.
* Got 30 sets of 15/15 7/7 reps with the 16kg. My goal for next week is 35 sets. Today, I really concentrated on my over speed eccentrics and punching through the bell at the top of the snatch. both felt very good and I felt very fresh during this whole session.