Wednesday, February 13, 2013

Training: 2/13/2013

HRV: 103 (+8/green)
HR: 50

A. Back Squat: 2x2-3 @ 80-85%; rest 3min (275,305)
B. Cleans: 3,3,2,2; rest 3min (225,240(2),250,260)
C. Clean Pulls: 3x1.; rest 4min (260,285,295)
D. Back Squat: 3x2-3 @ 80-85%; rest 3min (310,320(2),320(2))

Notes: After two days off, I was ready to train.  I was a little tired going into training, but once I got warm I was ready to rock.  I feel so much more comfortable back squatting than I do front squatting so it was great to get back to doing what I love to do.  Kept it moderate in weight on the first time around with back squats.  305 for 3 was pretty easy so I moved on to cleans.

Pull was feeling good today.  Not great, but good.  225 felt pretty heavy standing up, but I was get good pull and trajectory on the bar.  Got caught forward a hair on the 3rd clean of 240, and when I tried to hit it on the fourth attempt, I didn't have the legs.  I was pissed after this and went after 250 and 260.  Pull felt good on 250, and when I got into 260 I asked Jason to try and distract me as much as possible with banter.  This will often throw me off.  I have to be able to use that as fire or even shut it out completely.  I have to be able to play my own game.  I was patient on the last rep even though it was forward.  That was a good save for me.

In the clean pulls, I really focused on not bumping the bar out.  I might be getting over the bar a little too much causing my shoulders to swing back as I bring my hips up and through.  Have to get used to the pull, but I will have plenty of exposure over the next few weeks.  I need to be a little more vertical off the floor I think.

Second time around on back squats, I had to stay focused.  My mind was already pretty spent after all of the heavy lifting so I got re-motivated and went after it.  310 felt good, but on the second rep on 320, I got out of position and this cost me my third rep.  Came back and made another double with 320.  My hip capsules are sore, but I am pretty happy with today's training.

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