Slow, Heavy

Did some strength work at slow-descent tempo today. Felt really good, actually, except for the split jerks which I didn't warm up to. The workout:

A1. bench press, 3-second descent. reps: 3,2,1,3,2,1
A2. clean grip deadlift, 5-second descent, 5 reps x 6 sets
rest 2 min after each exercise, then
B. split jerk, 3 x 3 at 80% effort
rest 90 seconds between sets, then
C1. ghd sit-up 4 x 25
C2. dumbbell external rotations, 7/arm x 4

Weights/notes:
Bench: 135, 150, 160, 145, 155, 165
Dead: 205, 215, 225, 235, 245, 255
Jerk: 155, 165, 155
GHD: all sets unbroken, pretty fast
Ext. Rotation: 15, 20, 20, 20