Monday, November 11, 2013

Training: 11/9/2013

HRV: 96 (-7/amber)
HR: 58

Training:
A. Wodapalooza WOD #1 (3 Hang Power Clean + 3 Front Squat + 3 S2O) (267.5lbs.)
+
A. Back Squats: 10 x 1 @10.0.1.0, rest 3 min (10 sec negative - use ~75%RM) (245-280)
B. RDL: 4 x 5-7 @4010, rest 90 sec (155,175,185)
C1. BB Walking Lunge: 3 x 12 steps, rest 75 sec (135,155,190)
C2. Russian KBS: 3 x 15; rest 100 sec (90)

Notes: Today I had to do the Wodapalooza Wod #1 to get a score in.  I was feeling pretty fired up but I was scared about the jerks.  When I was building up I could tell my shoulders were tight, but they wouldn't budge.  Decided on going for it.  225 felt good so I jumped to 257.5 and hit it with decent jerks.  Jumped to 267.5 and hit the HPC fairly easily.  Front squats went well, and I knew I had a shot at hitting the 3 jerks.  All I focused on was dropping under and locking out.  I was shocked to hit the second rep so the third I just pushed, dropped, and prayed to hold on.  I overextended pressed and locked out the rep before dropping the bar and hitting two deadlifts ELATED.  My back was locked up for about ten minutes after this but I had accomplished something I didn't think I could really do.

Again my problem with this complex is that I don't have enough brain power to move after the front squats.  I need to train this weakness.

Back squats felt strong today.  Eccentric was tough and I felt my quads burning, but I held good form on all reps.  RDLs SMOKED my lats.  Keeping that bar close was tough.  The first two sets of walking lunges were too light, but the last set sent my butt into a full spasm (perfect).  KB Swings were good and focused on a strong hip drive.


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