Tuesday, October 2, 2012
HRV: 100 (-4/green)
A. Reverse Shot Toss: 5x1.1.1; rest 2min
B. Jerk Dips: 3x5; rest 2min (235,255,275)
C. Jerk Recovery: 5x1; rest 3-5min (255,275,295,325,345)
D. Deadlift: 3x1 @ 80%,87%,92% (315,365,405)
E. Power Clean + Jerk: 3x3; rest 2min (faster each set) (225,205,185)
Notes: Felt very good in the first half of today's workout. I shortened the ROM in the reverse shot toss felt really good. Compact and explosive. Jerk dips felt good and I found the sweat spot of where my body weight should be in my heels. Jerk recoveries went better today since I threw the gymnastics mats on top of the blocks. Made things a lot easier because the height was more adjustable and the bar wouldn't bounce all over the place. Deadlift was where things went a little haywire. I haven't deadlifted heavy since the beginning of August, but I was expecting to be able to pull somewhat the same as I was before. I was wrong. Built to 405, and that was all she wrote. I guess I need exposure to the deadlift (slow strength) to be more adapted. I can't just not do it for a month and look to PR. Need more touches there but right now it is a very low priority with the OPTathlon coming up next week. It was more to potentiate the power clean and jerks. Missed one of the cleans on the set of 225. Deadlifting pulling is very different than olympic style pulling, so I was caught off guard a bit with the bar out in front. I figured I would do drop-set style work today to see how it would feel. 185 felt like butter.