Saturday, December 28, 2013

Training: 12/23/2013




Training:
A. Power Snatch or Snatch: 20 reps @165lbs for time. (3:12)
B. Back Squat: 4 x 5 @75%1RM, rest 3 min (282.5x4sets)
C. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only (95lbs.)
--10 min rest once complete, AD at easy pace--
"Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only


(2 series, 10 total sets- same wt. as last Fri)

Notes: Warmed up with some mobility work and hit some technique work off the board.  Pull was feeling okay, but I knew I didn't have to be perfect today, just enough to be able to churn through.  The last time I did 20 power snatches for time it took me 4:03.  This time I did all singles and felt much better.  Just kept dropping it and getting back on it.  Missed one snatch and almost got decapitated by a stray bar on the 2nd to last rep, so there is even more time to make up on this workout.  Happy with the improvement though.

Back squats were heavy because my lower back was cooked from the snatches.  I was just gripping and ripping so my back tightened up.  I didn't think I would be able to hit all reps, but after the first set, each set got easier.  

Did the "Ox-Squats" a bit different today.  Last time I locked out fully at the top of each rep.  This time, I decided to keep a slight knee bend in order to maintain tension on my quads.  I definitely felt the difference.  Kept the weight at 95lbs., and by the last set I was burning.



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