Monday, January 7, 2013

Training: 1/7/2013

HRV: 90 (-2/green)
HR: 62


A1. Front Squat: 7 x 4 @30X0, rest 2 min (215,235,240,250,257.5,265,267.5(3))
A2. Tucked Cranks: 7 x amrap(-2) @2121, rest 2 min  (3,3,3,3,3,3,2)
B. Power Clean + Strict Press @155lbs: 3 x 1 + amrap; rest 3 min  (9,7,6)
C. Power Clean @225lbs: 20 reps for time. (4:33***19reps)

Notes: Was out like a light until 4am, and took about 1.5 hours to get back to sleep.  Got up at 7:30 and felt good however.  Got to the gym and warmed up with some mobility, dynamic warm-up, and activation drills.  

Front squats are rough.  I haven't encountered anything since coming back to training in October that is as rough on the mind and tempo front squats.  They just take it out of me from my legs to my shoulders.  

Tucked cranks went okay today, though the volume caught up to me in the end.  Shoulders were pretty shot after part A, so the presses were a struggle today.  

I have been working on my clean technique since last week.  I think there was definite improvement but there were two limiting factors today.  One, my lower back is still fatigued from Friday's tempo snatch grip deadlifts.  Two, my lats were smoked from the cranks so it was difficult to keep the bar close during the first pull.  I did figure up something though during the last few reps: I usually have an arched wrist in the set up.  When I cup it, it makes it easier to keep the bar close.  Need some more work on the new technique, but I am confident I am heading in the right direction.  I tried to keep as close to the bar as possible during this workout and for the most part I did.  I missed one rep, and this threw off my count and I ended up one rep short of 20.  

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