Friday, June 14, 2013

Training: 6/14/2013

HRV: 102 (+1/green)
HR: 51

A. Front Squat: 4x5 w/ 220; rest 2min (complete)
B. RDL: 4x5 w/ 255; rest 2min (complete)
C. Seated DB Press: build to an 8RM (60lbs.-no DBs heavier than this)
Alt EMOM for 20 min:
odd mins-5 Wtd Bar Dips (54lbs.)
even mins-50 Double Unders (complete-7/10 unbroken sets)
Loaded stretching:

OH Squat, empty bar: 3 x 8, narrowing grip every 2 reps (complete)

Notes: Got to bed last night at 9:45 and didn't get out of bed until 7:45am.  Wanted to take advantage of my schedule today and get as much rest as possible.  Woke up, ate, and then did some work before heading off to the gym.  I felt good warming up.  Not fired up, but strong and confident.  Decided to bump the weights up.  5lbs. on the front squat and 10 lbs. on the RDL with an extra set for each.  Front squats felt very good today, as I focused on keeping the rack position tight and pushing back and up out of the hole.  RDLs felt good as well.  Neither were overly taxing and the reps were smooth and strong.

We don't have DBs over 60lbs. so I tested them out for 8 reps and I didn't have much of a problem there.  Was thinking about switching to a BB press but I was low on time so I skipped it and got to the EMOM (wanted to be able to do the loaded stretching).  Tested out 20kg for the first set but found it was too light.  Bumped it up to 54lbs. for the rest of the sets.  Didn't want to go too heavy here because I wanted to work on my technique in the dip.  Need to keep the shoulder in good position by focusing on scap stability.  From there its just extension of the elbows.  Double under felt good today.  Not really difficult hitting the 50 reps.  Had a few trip ups but finished all sets under 30 seconds.

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