Friday, November 30, 2012

Training: 11/30/2012

HRV: 94 (-5/green)
HR: 53.6
Click Test: 78

A. Snatch off blocks (mid-thigh): 5x1.1 (moderate); rest 2min (185,195(1), 195, 202.5, 205)
B. Back Squat: 8,8,6,6 @ 20x0; rest 2min 65-80%RM (255,275,285,300)
C1. Cyclist Squats: 4x3 @ 5010; rest 90sec (185,195,205,215)
C2. Wtd. Wide Grip Pullups: 3,2,1,AMRAP @ BWT @ 20x1; rest 90sec (53,63,73,10)
D. KB Windmills: Heavy 4/side-perfect reps (70lbs. both hands)

Notes: Slept pretty well last night, but just couldn't wait to get out of bed and work out.  Did some lateral banded walks before my workout to wake up the glutes.  Squat felt really good.  I was talking to Coach Don McCauley about technique last week and was interested to see what kind of changes it would make.  I focused on pushing back, sweeping the bar in, and then squeezing my butt to open my hips (something I picked up on this week during power cleans).  A lot of solid pulls today, but my catch was just off.  Could have been fatigue, or it just could have been that I was not used to the bar being in that receiving position.  

Lower back was money today so I went after it on the squats.  Hit some solid weights today but I was disappointed I had to pause on my final set of squats.  Cyclist squats were better than last week.  Forearms were limiting factor on amrap pullups.

Tougher to keep the left arm locked out during the KB windmills.  No real other problems otherwise.

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