1-arm DB clean-and-press (from floor), 90RI
--3 @ 65, 3 @ 65, 3 @ 65, 3 @ 65 (each arm)
1-arm DB snatch (from hang), 90RI
--4 @ 55, 4 @ 55, 4 @ 55, 4 @
60 (each arm)
SUPERSET
1-leg squat*, 0RI
--
5 @ BW,
4 @ BW,
3 @ BW,
2 @ BW
+
1-leg Swiss ball curl, 60RI
--5 @ BW, 5 @ BW, 5 @ BW, 5 @ BW (each leg)
SUPERSET
pull-ups, 0RI
--5 @ BW, 5 @ BW, 4 @ BW, 4 @ BW
+
push-ups, 60RI
--15 @ BW, 12 @ BW, 8 @ BW, 6 @ BW
* denotes sets of alternating, straight, alternating, and straight setups
Notes:
--Another five weeks
passed (sort of, more later). More overall improvement during that time. I moved the snatches from the floor to the hang to try to get a little more pop in them (worked well, should've matched the
last effort, but getting through the C&Ps with no modifications beat me down a bit), lower-body superset
dropped the rollbacks, and upper-body superset held
steady. I was dragging from crappy sleep, but three cups of rocket fuel (aka free radio station coffee) pulled me through.
--I went ahead and decided to start this mesocycle today rather than next weekend due to some work schedule conflicts in a couple weeks, at which point I'll take a mid-cycle back-off week, then finish it out before a couple more weeks "off" while at the beach. As you can see, this past back-off week was more of an off-week, but that allowed me to rest my left leg and get in some dedicated SMR work (rolled the bejeezus out of my left TFL/ITB the other day with a medicine ball after other implements didn't make much difference; this one did, so hopefully it's a start to a fix). Plus, I was having a little trouble recovering from workouts, so the down time couldn't've hurt too much--the dogs kept me active enough.
--Boobies.