Tuesday, November 13, 2012
HRV: 92 (-9/green)
Click Test: None
A. Power Clean from Blocks (moderate): 3x3; rest 2min (205,215,225)
B. Back Squat (85% effort): 10,8,6,6,6 @ 30x1; rest 2-3min (205,225,245,255,265)
C. BB Split Squat: 2x4-6 @ 30x0; rest 90sec b/t legs (135,145)
D. 1 1/4 Front Squat: 4x3 @ 32x0; rest 3min (155,165,175,185)
E. Yoke Walk: 4x35sec; rest 40sec (295,315,335,355)
Notes: Had to wake up really early for a TV spot at our gym. Decided to hit the workout after since I figured I would be jazzed up from coaching early and being on TV. Felt good going into the workout, though my lower back was sore and tight from the two workouts the day prior. Also, when I have restless sleep, my lower back tends to tighten up. Power cleans felt good today. Hitting the right positions and continuing seamlessly under the bar. Back squats weren't too bad either, though my lower back started to tighten up toward the last few sets. I would say that would be the limiter here. Weight was easy on the legs, tough on the lower back. Back was still tight during split squats though I feel the left side is easier than the right. I think it has to do with the support leg being more mobile and easier to get down in the right position.
Lower back was real tight at the beginning of front squats, but I rolled on a softball between the first and second set and that seemed to loosen things up. Felt good from then on out. Also, on the first set, I didn't focus on extending through my thoracic. After the first set I pulled my shoulders back and that allowed me to stay a tad more vertical while holding a good position with the knees. Yoke walks were tough as I went heavier than I ever have before. After the workout my distal insertion points of my patella tendons were tender.