Thursday, June 27, 2013

Training: 6/25/2013

HRV: 105 (+7/green)
HR: 50

A. Front Squat: 5x5; rest 2min (240)
B. RDL: 5x5; rest 2min (265)
C1. Seated Press Behind the Neck: 4 x 6,4,2,6 @31X1, rest 90 sec (125, 140, 165, 132.5)
C2. Rope Climb for speed: 4 x 2 trips to 15'; rest 90 sec (complete avg. 17")
D. Sternum Chin-Ups: 3 x amrap; rest 3 min (normal bar) (6,7,5)

E. Single Arm Bent Trap 3 Raise: 3 x 8-10/arm @3010; rest 45 sec b/t arms (20x3sets)

Notes: Went for it today on the front squats.  Have to keep reminding myself that at the bottom of my squat I have to drive with the legs, not just extend my hips.  All sets completed with moderate difficulty.  RDLs felt good today.  Decided to keep it at 265 in order to keep better form.  Went heavier than last time on behind the neck press.  No shoulder issues here but I feel I would be able to generate more power with a wider grip. Legless rope climbs are always tough.  I wasn't sure if I should do this with or without my legs.  I didn't without and the second decent is tough each time.

Have an issue with the sternum chin-ups.  As in other chest to bar movements I have difficulty getting my shoulder retracted fully.  I think the tightness in my chest over the years restricted my ability to train this ROM.  I think some exposure to horizontal pulling with gymnastics would be worthwhile.  

Trap 3 raise felt good.  Really challenging to hold the tempo in the last sets.  

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