Monday, November 26, 2012

Training: 11/26/2012

HRV: 98 (+5/green)
HR: 52
Click Test: 76

A. Power Clean + Jerk: 5x3+1; rest 3min (185,215,225,230,235)
B. Back Squat: 8,6,6,4 @ 30x1; rest 3min (240,270,280,300)
C. BB Split Squat: 2x4-6 @ 30x0; rest 90sec b/t legs (150,160)
D. Front Squat 1 1/4s: 4x3 @ 32x0; rest 3min (165,185,195,215)

Notes:  Power cleans felt off today.  I know I was working on technique but they just felt slow.  Afterward I realized the problem: I am throwing my hips/thighs into the bar instead of just squeezing my glutes through the bar as it enters my "go zone." Just squeeze the butt, don't throw the hips into the bar.  This is something I am going to have to keep telling myself.  Jerk felt fine.  Light weight.

My back was a bit fried from doing technique work on Sunday, mental note for next Sunday: mobility, no tech work.  Also, my brain was a little fried.  Could have also been from back to back days of coffee (which I don't normally do).  Second set of squats was rough, and I thought I was going to fail on the 3rd set at around rep 4 but was able to pull out 6 reps.  Went for it on the set of 4.

Took a few minutes and loosened up my lower back and then got to the split squats.  Focused on keeping the hips inline and the belly tight.  Definitely helped.  Felt solid.  1 1/4 squats definitely tested my lower back.  Able to go heavier this week than last week.  I need a nap.......

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