Saturday, February 23, 2013

Training: 2/23/2013

HRV: 100 (-4/green)
HR: 50


A. Split Jerk: 1 EMOM for 10 min @85% of 1RM (265lbs.)
B1. Push Press: 3 x 5,3,5 @11X1, rest 2 min (235,260,250)
B2. Lean Away Chins: 3 x 4-6 @50X0, rest 2 min (6,5,5)
C1. Ring Dips: 3 x 3-5 @22X1, rest 60 sec (53,55.5,58)
C2. 30 deg. Incline Powell Raise: 3 x 6-8 @3020, rest 60 sec b/t arms & after (25x3)

Notes: Didn't sleep very well last night.  Kept thinking I was coaching a class in my bed.  I was a bit tired warming up and weights felt fairly heavy in my hands.  I have been hitting a new thoracic activation exercise and getting the bar back is getting a lot easier.  

Split jerks felt good.  Didn't have much trouble locking them out.  Push presses were heavy but I was able to go heavier than last week on both the set of 3 and 5.  Lean away chin-ups felt good and I easily held the tempo.  

Tough to full lock the ring dips out without letting the elbow slide out of the strap.  Focused on keeping elbows in and forearm vertical.  Went heavier on powell raises and was able to complete all reps.  

Body felt good after the workout.  Ready for the show down tomorrow.......

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