Tuesday, October 9, 2012
HRV: 98 (-1/amber)
A. Reverse Ball Toss: 4x1.1.1; rest 2min (max throw ~ 42')
B. Jerk Dips: 3x5; rest 2min (245,265,295)
C. Jerk Support and Recovery: 5x1; rest 3-5min (275,295,315,335,355)
D. Clean and Jerk: 3x1; rest 5min (255,265,280)
E. Front Squat: 4x2 @ 11x0; rest 60sec
Notes: Woke up today at 6:30 and rather than trying to go back to sleep like I usually do, I decided to just get up and see if this made a change in how I felt. I think it did. Got to the gym, did a little bit of dynamic warm-up and then hit the reverse ball toss. I worked on this on Sunday, but I tweaked a couple of things that I noticed in my video. Namely staying back and through my heels and following through on the throw. Hit 42' today, though looking back at the video I would have foot faulted if I did it competition. Just have to watch my feet and I should be good for over 40'.
Jerk dips felt good today and I am finding my groove with them. Support and recovery felt good as well. I am learning to get my weight on that dropped back knee. This is allowing me to get under the bar a lot smoother.
For the clean and jerks, I decided I wasn't going to be crushed by the bar to. I decided to power clean as high as I could, and then ride the bar down as it got heavier. Worked nicely as I hit a surprisingly easy 280lbs.. Need a better dip and drive on the jerk next time but I am now confident on a good number for Sunday (where I am going to be FIRED UP and fresh). You never know when you are going to get in or out of a rut. I think, however, that I am catching my upswing at exactly the right time......