Friday, February 15, 2013

Training: 2/14/2013

HRV: 101 (-2/green)
HR: 51

AM Training:

A. Split Jerk: work to a heavy single (310lbs.)
B. Split Jerk: 1 EMOM for 10 min @75% of "A" (235lbs.)
C1. Push Press: 4 x 5,3,5,3 @11X1, rest 2 min (205,230,225,255)
C2. Lean Away Chins: 4 x 4-6 @50X0, rest 2 min (5,5,4,5)
D. 30 deg. Incline Powell Raise: 4 x 8-10 @3020, rest 90 sec (one set: 20lbs.)

PM Training:
Versa-Climber 3 x 14 min; rest 5 min. (low RPM, high resistance) 
Lat/Tricep mobility
RPM: 30-40

Notes: Woke up this morning, got some work done by Dr. Khatami and then headed to the gym.    Hit the lat mobility that my coach gave me and my shoulders felt very good.  I was able to get in a solid overhead position.  Felt good warming up the split jerk.  Hit a personal best at 310lbs. but then tried 317.5lbs. close to 20 times and missed every time.  Looking back at the video, my dip and drive looked good but I just wasn't getting my head through.  I fixed this problem went I went back down in weight on the EMOM.  Push presses felt heavy after the split jerks but I was able to put up some decent weight.  Next week I will go heavier as I don't think my shoulders will be quite as fatigued after split jerks.  

Finally able to do lean away chin-ups properly.  Limiter was my abs which fatigued after a few reps.  Didn't have time to get all sets of powell raises in.

Versa climber went well.  Tried to go fast on each rep and then paused for a full second before going into the next rep.  Wasn't too bad but I performed it with a 40lb. weight vest so I was dripping in sweat.

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