Monday, November 4, 2013
HRV: 98 (+9/green)
A. Wtd C2B Pullup: build to a max (30lbs.)
B. TnG Power Snatch: 4 x 4; rest 2 min (145,160,170,180)
C. Back Squats: 5 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~70%RM) (255,255,265,275)
D. BB Walking Lunges: 3 x 12 @30X0, rest 75 sec (95,105,115)
E. One Arm DB Row: build to a 6RM/arm @30X0 (elbow high) (90lbs./side)
F. Strict C2B Pullups: complete 15 perfect reps (stop if good scap position can't be maintained.)
Notes: Hit this workout in the afternoon since my morning was busy. Felt good going into the workout. Most of the soreness was gone from last weekend. The hardest part as usual was the top of the ROM on the CTB but I think this is a 10lb. PR for me. Hitting the shoulder mobility ahead of time definitely helps.
TnG power snatches felt strong. I felt really fast and I could tell the week of recovery work has helped. I wish I could feel this fast and strong all the time! Triceps are still a little tight so a good lockout was tough.
Back squats felt good. It felt like my quads were going to explode on the eccentric but I didn't have too much trouble getting up each time. I think I could have gone heavier but kept it right around 70% 1RM.
BB walking lunges felt light but I kept it relatively doable so I could keep tempo and focus on good form. Was short on time so I grabbed the 90lb. KB and cranked out 6reps/side on tempo and called it there. With SA rows, I am unsure if I start to rotate my torso. Felt these reps were "strict" so stayed there. Performed the 15 reps in 3 sets of 5 with short rest times. Feels like at the very top I force my chest to the bar. I will have to check film to see what's up there.