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| Jessica Zelinka, who recently qualified to represent Canada in the 100 metres hurdles at London 2012. Why do all these women have better arms and shoulders than me?! |
30lb = 24s
35lb = 24s
40lb = 27s
45lb = 37s
50lb = 1:17
I should probably have used a heavier weight in the later sets. My time with 50lb in the final set might make it look as if I was approaching a more challenging weight, but I inadvertently did 6 reps per arm instead of 5. A I was halfway up with my left (first) arm I thought, "Oh crap - that's #6!", but I decided to balance it out with a 6th rep with my right arm. I didn't video this routine, but I think I managed to maintain decent form without resorting to pushing out the bar overhead.
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Bear complex x 3 (1 power clean, 1 front squat, 1 push press, 1 back squat, 1 rack jerk)
65, 85, 85 (failed the second rack jerk), 85, 85
The last time I did this - with Paul - I aimed for a touch and go between sets. I couldn't manage that today as I had to reset quickly after the rack jerk in order to get the correct grip for the power clean. I couldn't figure out why I had a problem with this until I realised that my grip for the back squats and jerks was too wide for the clean. In the last set, I kept my grip the same width - just wider than my shoulders - and that seemed to help.
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Alternate sets:
Dumbbell military press @ 25s - 12, 11, 10, 8, 9
Chin-ups - 12, 9, 7, 7, 6
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