Saturday, November 2, 2013

Training: 10/30/2013




HRV: 95 (-6/green)
HR: 57

Training:
A. Power Clean + FS + Jerk: 5 x 1+2+1; rest 3 min - 80% effort ()
B. Speed Front Squats: 6 x 2-3; rest 90 sec - 65-70%RM (200lbs.)
notes-explode up each rep, terminate set if bar speed slows noticeably
C1. Good Mornings: 3 x 6-8 @3110, rest 2 min (115 x 3)
C2. GHD Raises to parallel only: 3 x 4-7 @2120; rest 2 min (Bwt, bwt, 10)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

D. Reverse Hyper: 2 x 15-20 @1010, rest 90 sec (skipped)

Notes: Finally fired up to train.  Triceps were still sore, but my legs felt better.  Focused on accelerating the bar off the ground.  From there, I kept the upper back tight and worked on speed throughout the squat.  Split jerks felt solid.  Haven't done good mornings in a while so focused on good form.  Felt my lower back working hard to stay straight.  First set of GH raises I wasn't keeping my hips tucked.  I then thought of staying tight and then just using the hamstrings and I better success.  My hamstrings were tight after so I know I am going to be sore.

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