Friday, August 16, 2013

Training: 8/16/2013

HRV: 102 (-1/green)
HR: 48

A. Clean & Jerk clusters: 5 x 1.1; rest 30 sec/5 min (235,245,255,265,275)
B. Front Squat: 3 stage protocol (275,195,235,255,140x2x5reps)
C. RDL: 3 x 5 @3110; rest 2 min (205,235,255)

DH to Inverted (rings)
Time: 5:17

Notes: Got a good night's sleep last night and had good timing with meals and pre-workout.  Feeling good heading into the workout, I didn't want to prolong the warm-up too much so I did a 20minute warm-up and then started clean and jerks.  Felt good from the first rep, focusing on being smooth and not pushing back on the way up, but just driving straight up out of the hole.  No misses today and I think I could have pushed it even further but I know that I have a lot of work ahead of me and hitting good solid reps is what my focus is right now.  Moved to front squats and I could tell that capping it on the clean and jerks was a good idea because my legs were pretty smoked.  275 felt heavy so I dropped down for my triples and built back up to 255 for a tough 3.  Speed squats felt good.  Again I focused on getting comfortable with position in bottom and just drove the legs out of the hole.  RDLs felt good but it was a little harder holding the tempo.

Moved to the HSPU/Inversions.  First could of HSPU were sloppy but then I got in a groove from there.  The work that I have been doing with mobility/thoracic activation work is making these easier and easier.  Have to focus on extending through thoracic (while pushing butt back) and not through lumbar spine.  Ring inversions were easy today.  Overall I was pleased with today's workout.  Needed a solid workout like this going into a tough Saturday training session.

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