Monday, December 31, 2012


HRV: 93 (-1/amber)
HR: 60


A1. Front Squat: 6 x 5 @30X0, rest 2 min (185,205,225,245,247.5,250)
A2. Tucked Cranks: 6 x amrap(-2) @2121, rest 2 min (6x3)
B. Power Clean + Strict Press @155lbs: 3 x 1 + amrap; rest 3 min (7,7,7)
C. Power Clean @225lbs: 3 x amrap in 60 sec; rest 60 sec (9,5,5)

Notes: Felt pretty fired up going into this workout, but the front squats got to me.  Just a tough tempo and movement.  Tucked cranks weren't too bad and I focused on using the lats to control the eccentric.

Power Clean and strict press went well.  Was able to be consistant from set to set with solid reps and full lock outs.  One thing I needed to focus on was not overextending from my lower back, and rather extend through my thoracic.  

I knew that the power cleans were going to suck.  I haven't worked on ANY capacity work, and it was interesting to see how this would go, especially after a ton of front squats.  My pull in the clean is still a hair off, preventing me from getting back under the bar with my elbows high.  I don't like to catch with low elbows because it jacks up my wrists.  When the pull is off and the legs are fatigued, it gets a little dicey.  Need to figure out that pull!!!!!!  This is only a starting point, so spirits are still high heading into the new year.

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