Sunday, December 22, 2013

Training: 12/20/2013

A. Power Clean + Jerk: 1 EMOM for 10 min, build but keep speed sharp (235,240,255,255,255,260,260,265,270,275)
B. Squat Clean: build to a TnG 8RM in 3 attempts (185,195,225)
C. RDL: 3 x 2-3 @30X0, rest 2 min (255,275,295)
D. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only (95lbs)

*be very strict on the 2 sec down, 2 sec up tempo, no pauses. You'll do 5 sets w/only 40 sec rest. I'd go pretty light - maybe 25-30%1RM to begin.

Notes: Worked out toward of the end of today today.  Always lift a bit better on Friday evenings.  Legs were a little smoked from Wednesday's back squats, but my body felt mobile.  No real issues warming up.  Got the hips and shoulders ready, did some tech work on a board and then started.  Pull wasn't quite there today, but it was better than most other days.  Kept the weight moderate as I wanted to keep the bar speed higher.  Jumped up on my last set and hit a solid 275lbs. with good technique.  Definitely happy with that.  Need to be a bit more consistent on my jerk however.

Squat cleans were rough right from the beginning.  But after the first attempt, I said to myself, when aren't squat cleans rough?  I jumped to 225lbs. for the last set and was happy to hit it (though I made it a bit harder for myself getting sloppy with my feet).  RDLs felt good though my back was fatigued from all the pulling. 

First time doing the "OX-Squats" so used 95lbs..  After doing the squat cleans, these didn't feel all that bad.  I wish my body could feel as strong in competition as I do during the middle of one of these training sessions.

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