Wednesday, February 20, 2013

Training: 2/19/2013

HRV: 101 (-2/green)
HR: 52


A. Split Jerk: 1 EMOM for 10 min @80% of 1RM (250lbs.)
B1. Push Press: 5 x 5,3,5,3,5 @11X1, rest 2 min (215,245,235,267.5(1),245)
B2. Lean Away Chins: 5 x 4-6 @50X0, rest 2 min (5,5,5,5,5)
C1. Ring Dips: 4 x 3-5 @22X1, rest 60 sec (44,55(4),55(3),55(4))
C2. 30 deg. Incline Powell Raise: 4 x 8-10 @3020, rest 60 sec b/t arms & after (20lbs.)

Notes: Felt pretty good today going into my workout, but my lats and upper back were still really sore from Saturday.  Warmed up with some dynamic mobility, crosswalks, and behind the neck split jerks (in order to reenforce proper bar positioning).  Split jerk felt pretty good today though my legs were a little tired from squats the day prior.  Went heavier on push presses than last week, but I think I went a little too heavy on my second set of 3 push presses.  Chin-ups felt very good today and I figured out the tension that I needed in order to keep a good body line.  

I decided to make sure that my ring dip form needed to be reformed since I have always had some shoulder pain on ring dips.  I focused on getting the shoulders externally rotated and keeping the elbows tight to the sides.  On the decent I kept my forearms vertical and hinged from the shoulder.  Powell raises were burning my upper back and rhomboids.

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