Deload
1. Pendlay
155x5; 175x5; 205x11 (PR) . . . 225x3 . . . 155x5; 155x5
2. BTN Jerk
135x3; 155x2; 185x2; 225x1
3a. Hip Thrust
135x8; 135x8
3b. Windmill
70x2; 70x2
4a. Split Squat One Arm KB Press
45x5; 45x5
4b. DB Curl
40x8; 40x8
Notes
So I wasn't sure whether I wanted to deload or not today. I decided it was time on Pendlays. Just didn't feel fresh, and I don't think 3 more weeks would have been a positive experience. I'm going to take this week to stretch out and recover. Maybe go for a jerk PR later.
Hip thrust and heavy KB Windmill was an awesome superset. I get neutral max hip extension/glute activation with the thrusts. I feel the windmill does the opposite with the hips - they go back in flexion, and at the same opens up the thoracic shit/shoulder. Anyways, I'm gonna remember this 1-2 combo for the future.
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