Tuesday, December 31, 2013

Training: 12/27/2013

AM Training:
8k Z1 Row
Notes: Did not complete do to work I had to do in the morning.

PM Training:
A. Hang Clean + Clean + Jerk: 4 x 1+1+1; rest 3 min - build
B. Power Clean: 5 EMOM for 6 min, build as able
C. Front Squat: 2 x 5 @75%1RM, rest 3 min
D. "Oxidative"* Back Squats: 5 x 40 sec(10 reps) @2020; rest 40 sec only

(one series only, same wt. as Mon)

Notes: Hit this workout later in the day (about 5pm).  Love the Friday night workouts though I was little nervous because I felt like I underfueled throughout the day.  Legs were a bit beat up from aerobic intervals the other day, and I was feeling it warming up for cleans.  As I got into it, things started to feel better, but not great.  Hit some solid sets, and then my jerk started to get a little ugly.  Finished off withe 285lbs. in the complex, which is 5lbs. below my best clean and jerk.  Didn't feel too bad either.  Moved onto the tng power cleans.  Started the first set with 195lbs. and those felt good.  Lower back was a little tight but legs were on fire.  Caught the last yep at 220lbs. a little funny so I backed off to 205lbs. for the last set.  Overall these felt fast and strong.

Front squats felt heavy after the bar work in the first two movements.  Tried to keep speed high.  Ox-squats weren't too bad after all of the work before-hand.  Felt light.

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