FitCHEM 101 0401

STRENGTH

Supersets
Δ Snatch 3, 3, 3, 2, 2, 2, 2 (115, 115, 115, 135, 135, 135, 135)
Δ Bench Press 8, 6, 5, 4, 2, 2, 1 (200, 210, 220, 230, 250, 255, 270)

5×5 Overhead Press (150, 160, 165, 170, 175)

Σ Inc. DB Press 2×12 80#DBs 1×7@80#DBs
Σ Kettle Bell Swings 3×10 (60#)***
-Single Arm

∞ Inc. Cable Fly 2×12
∞ Lateral Raise 2×12
-Alternating

Notes: I feel my form on snatch has improved significantly over the last two weeks. I will start going up in weight, but will not sacrifice on form at all. I hit my first plateau on bench press this week. I had two trouble sets on the 5th and 6th. On the 5th set I got 2 reps instead of 3 and on the 6th set I stayed with last weeks weight. I worked out early in the morning for the first time so that could have played into it, but after three weeks of gains it may be time to hit a wall. On DB swings I will not go above 60#s, doesn’t seem to be good for the shoulder. I did have a little shoulder discomfort throughout the workout. Stretch a lot this week and next week. Maybe try a mobility WOD for the shoulder. Everything is going well, so I will try the same weights on bench next week and see if I cant bust through this wall.

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