Saturday, January 14, 2012

Training: 1/14/2012

AM Training:
A. Snatch: 3x1.1.1 @ 85% effort; rest 3min (155(2), 155, 165)
B. Clean and Jerk: 3x1.1.1 @ 85% effort; rest 3min (225,205,205)

Notes:  Tried to stick to lighter weights so it felt crisp and smooth.  Had a hick-up during the first set, but felt pretty solid from then on.  A bit fatigued from the workout the day before but overall pretty solid.  Went a bit too heavy on my first set of clean and jerks.  225lbs. might be a PR for me so this was definitely not 85% (this came back to bite me later in the day).

PM Training:
20min AMRAP:
20 Thrusters (135lbs.)
20 Pullups
20 Burpees
Rounds: 4

Notes: Was shooting for over 4 rounds here, and close to 5.  Warmed up rack position and legs but not lower back.  Don't really know any mobility to hit the flexion and extension that would warm up my lower back.  This frustrates me a little bit.  Had a good sweat going coming into the workout and I had the plan of hitting the thrusters in sets of 5, pullups in sets of 10, and burpees churning at a steady pace.  After the first set of burpees, the old problem of my lower back spasming started to creep up.  This made the thrusters more difficult and every set of burpees slow and deliberate.  Need to figure out how to get the lower back ready for a workout like this, seems to be holding me back.  I foam roll and stretched before hand, but it doesn't seem to help.  Pleased with my form on the thrusters and pullups.  D- on burpees.

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