Monday, August 12, 2013

Training: 8/12/2013

HRV: 104 (-/green)
HR: 46

A. Power Clean: 3 EMOM for 15 min; ~70%1RM (197.5 x 5, 205 x 9, 225 x 1) + 237.5 x 5reps
B. Front Squat: 3 stage protocol (275, 195,225, 255, 140x2)
C. Front Rack BB Split Squats: 3 x 4-6 @21X1, rest 90 sec b/t legs (135,140,145)
D. Strict Body Row to bar: 4 x 3-5 @21X2, rest 90 sec (5,5,5,5)

Notes: Today was the first day since coming back from competition that I felt like training.  My body and brain were just not cooperating last week but I knew that would be the case so I just road the wave and got through it without pushing too hard.  Power cleans felt good and I am getting in a good groove with these.  No problems missing any sets.  Unfortunately, my back is still cooked from last Sunday and my quads are still bruised from last Saturday.  Other than that, the power cleans felt good and I eked out a win on a TnG 5 RM against Jason.  I probably could have done more with a fresher back but I will take the W.  

Front squats felt heavy with my quads feeling like burger meat.  Failed at 285, went back down and hit 275.  Legs are quite there yet.  Hit 255 for my last triple which felt good.  Front rack squats went well, heavier than last week but kept good technique.  Body rows went much better than expected and was able to get the chest to bar without much of an issue.  I chalked this up to both improvements in shoulder mobility and strengthening of the scaps.

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