Monday, November 11, 2013

Training: 11/4/2013

HRV: 103 (+3/green)
HR: 49

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.

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