Saturday, November 10, 2012
Click Test: 76
A. Power Snatch off blocks (mid-thigh): 3x5 (lighter); rest 2min (115,135,145)
B. Back Squat: 4x8-10 @ 20x0; rest 2min (moderate loads) (165, 185, 195, 205)
C1. Front Squat: 4x5 @ 20x0; rest 90sec (keep bar speed fast) (165, 185,195, 205)
C2. Wtd. Wide Grip Pullups: 4x2-3 @ 20x1; rest 90sec (36,41,46,51)
D. SL BB Deadlift: 3x2-4 @ 3111; rest 75sec b/t legs (100,115,125)
E. RDL: 3x5 @ 4010; rest 2min (165,185,195)
Notes: Long morning before hitting this workout in the afternoon. I was fired up to snatch, but I knew I had to keep it "lighter" in order to build my body up to more speed/ballistic movements. Focused on the turnover at the top and punching out, while keep torso upright and extending back through thoracic rather than through lumbar. Felt good today, felt very good.
Discovered something in my squat today. Noticed that when I really drive back on the eccentric, I can't generate force through the ground. I think this is because my center of mass is well behind where I am generating the force. I can see why being shorter in the legs or having really good ankle flexibility is an advantage. Pullups felt pretty good. Really focused on good shoulder position and pulling shoulder blades down and together. SL deadlifts were pretty good today. Felt is mostly in lateral hips. RDLs were okay, lower back was a little tender by this time.