Wednesday, December 4, 2013

Training: 12/2/2013



HRV: 99 (+3/green)
HR: 53

AM Training:
A. C&J: build to a heavy single
B. BB Jump Squats: 5 x 6 @10X0, rest 75 sec
C. Back Squats w/bands: 10 x 1 @20X0, 60%(bar weight); rest 75 sec
notes-explode up

Notes: Felt pretty good getting up this morning.  Got to the gym and warmed up the clean and jerk along with hitting dynamic mobility in between tech sets.  I was throwing the bar out a bit, but I felt pretty strong.  Hit 275, and then jumped to 295 but I was bumping the bar out, so I couldn't catch it right.  Tried it a few times, then moved onto jumping back squats before I smoked my CNS.  Went a little heavier than last week on the jump squats.  Tried to speed up at the top.  Last was the banded single back squats.  Used two KBs this week to anchor the bands in order to obtain more tension.  Though the bands were a little uneven, I felt I was getting the stimulus of driving my hips through.  The one set back to banded squats is that I feel very forward when driving up.  I went back after and tinkered around with my pull in the clean.  I figured out I was bringing my hips into the bar instead of dropping my hips and continuing up, bringing the bar with me.  Hit a solid 285 clean (ugly jerk) but knew this was a step in the right direction.


pm:
12 min Versa-Climber HICT - high tension, HR~150-155
--2 min recovery--
12 min Row HICT - damper 10, low SPM, HR~150-155
-2 min recovery--
12 min Versa-Climber HICT - high tension, HR~150-155\

Notes: Completed.  Used new vest with 40lbs..  Unfortunately, I broke the pedal off the versa climber.  My head was getting a little foggy on the last set.  Wonder what that is....

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