Monday, November 11, 2013
HRV: 103 (+3/green)
A. PSn + OHS + Hang Snatch + Snatch: 5 x 1+1+1+1; rest 3 min (165,175,185,195,200)
B. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. in chains and 185lbs. on bar)
notes-chains=30%1RM; 45%1RM on bar. (or, load as close to 75% as possible)
C1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (20lbs.)
C2. GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.
Notes: Felt really good today. Focus was initiating the second pull early. I had some thoughts in my head about what I might be able to do, but I really wanted to feel it out. Tried for 205, but missed the hang snatch. I think the grip limited me here.
I was very pleased with hitting the last 200 because of the catch positions on the last snatches. I really had to bury them so it put my shoulder and ankle mobility to the test.
Moved onto the back squats with chains. I felt by the 4th set, it was getting challenging and I started feeling a building of lactate.
Didn't know the technique for the DB side step ups but I knew the focus was going to be glute activation. I definitely noticed that my left ankle restricted my ROM and caused a bit of patellar pain. I did a better job this time of keeping my hips in line on the gh raises but the hamstring burn wasn't quite as bad as last time.