Friday, July 20, 2012
A. 10min Triple Jump Practice (25'6"-Max Jump)
B. Power Clean: Build to 1RM (275lbs.)
C. Power Clean: 8min AMRAP @ 90% of B (21)
D. Powell Raise: Build to 8RM (25lbs.)
Notes: Had moderate energy today. Didn't have a great night's sleep but I did my best to get fired up for today's workout. Triple jump practice went very well. I broke up all three parts to the movement and practice being explosive from each. I feel with a few more touches on this I could be somewhere around 26'.
I built up to the power clean doing a few reps with 135, then went 185, 225, 245, 265. I missed at 265 the first time, then dropped back down to regroove the technique at 225. Once it felt good, I built back up to 265, hit it, went to 275, hit it, then failed twice at 285 and called it quits. I am getting good pull, but I just can't seem to get my elbows around. I am not sure if its the bar path or its just that I am not getting low enough to get my elbows around but that is preventing me from increasing the weight.
The 8min AMRAP went okay. Caught a few cleans too high bothered my wrists. This number has to increase if I want to be competitive in this sport. I know it will with hard work over time.
Powell raises were good. I think I could have done 27.5lbs., but don't have that weight in the gym.
40min Run (70-75%)
Notes: Hit this run in the evening when it was cooler. I mixed in some light jogging, sprint walks, and tempo intervals. I was really working on finding the gears and I definitely think it helped. Made sure to keep the heart rate under 170 to keep from getting into too much lactate.