300 from 2nd Pin!!

4 weeks out. body wieght 128.4. Seems to be stuck there. Gained the first 3lbs easy. last 3 not so easy.

warm up: walk 6 minutes. shut it down when I got the urge to run.

1) one arm DB rows
70's x 4 x 8

2) Lat pull down
90 x 8
105 x 3 x 8

3) Horizontal rows
90 x 4 x 8

4) Rack pulls 2nd pin
135 x 6
185 x 3
225 x 2
250 x 1
280 x 1
300 x 1 : ) 10lb PR
john gave me good tips after each set, making the next one even easier. 300 went up the easiest of them all. Not even a hitch. The 300 had to be pulled with 'desparation'. It would require more effort than my whole meet.  I could not miss it.

this is the last week of these. I will start learning how to pull from the floor again.

5) Speed Deads 45sec. rest in between
155 x 10 singles.

6) Shoulder circuit
a-plate raise 10lb plate x 2 x 20
b-side lat raises 5lb plate x 2 x 20
c-plate cleans 5lb plate x 2 x 20
all done seated and no rest.

7) DB lunges
35's x 3 x 12 each side

8) Decline weighted abs
+20 x 4 x 6

c.