box jumps, BS, pr/dips

1100


box jump 1 RM
tall box + 9.5 plates

Back squat
5 x 5 x 185#

press, 45#
3 x 10
60s rest

dips
3 x 10
60s rest


1800


hills @ chautauqua

1:00/0:50/0:40/0:30/0:20/0:10

maximal efforts, walk down recovery

• Notes: Huge pr on the box jumps. I was pretty comfortably hitting 9.5 plates, and I am usually very nervous going for 9. Haven't done a 5x5 in a while so it was a little rough, just want to get in a little bit more volume during these weeks. Emphasized externally rotating my shoulder on the pressing, which seems to help a lot.
• Body: I have figured out that my left shoulder (the one that has been bothering me) is having trouble externally rotating into a good position when I press, and I think this is a fundamental part of the pain I have been having from when I tweaked it. I am really working on cueing external rotation now and doing some exercises at night to deal with this.