Sunday, December 23, 2012

Training: 12/22/2012

HRV:Not working

A1. Back Squat: 5 x 3 @10X0, rest 20 sec (use a weight where the concentric bar speed barely slows by the 3rd rep) (275x5)
A2. Box Jumps for Height: 5 x 1.1.1; rest 4 min (step down to lower boxes) (37.5, 40", 42", 44", 44.5" (f))
B. Power Snatch: 2 reps every 2 min for 20 min - add, try to complete the reps in the 1st 30 sec (115, 120, 125, 130, 135, 140, 145, 150, 155, 160, 170, 175, 180, 180, 180, 180, 180, 180, 180, 185)
C. Petersen Step-Ups: 3 x 12,10,8 @1010, rest 45 sec b/t legs (115,135,155)

Notes: Woke up early and got to the gym to warm-up.  Cold down south now so it is taking a little longer to get a sweat going.  Had good energy going into the workout.

Back squat feeling very good, but I had a bit of tenderness in my L5-S1 after squatting.  I think the heavier back squats going right into hip extension tweaked the small muscles between my lower vertebrae.  Nothing real bad, just tender.  

Tweaked my lifting technique and it seems to be helping.  Missed two lifts going up, but came back to hit them.  Limiter here was keeping the bar height so I didn't have to squat all the way down.  Went TnG for almost all reps.  Want to get used to bringing the bar back down properly.

Petersen step-ups felt good, with more emphasis on quad this week, rather than calf.

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