Saturday, January 25, 2014

Training: 1/25/2014

A. Squat Clean: 1 rep every 75 sec for 10 reps, 225lbs+ (225,235,245,255,265,275,285,300(f))
B1. Deadlift: 4 x 10 TnG; rest 20 sec (225,245,255,275)
B2. KB Swings: 4 x 15 unbroken; rest 3 min (32kg)
3 rounds:
12 steps BB Front Rack Lunges - add per set (135,145,155)
12 DB Back Extensions @2012 (40lbs.)

rest 2min b/t sets

Notes: Didn't get a great night's sleep, but I felt pretty good getting to the gym.  Legs were a little tired warming up, as they are still a bit beaten up from last week.  Ankles were a little tight today.  Cleans felt heavy from the beginning, but the weights were moving pretty consistently.  Hips were rising a little early in the pull, but I built up without any misses.  Racked 300, but caught it a little forward and dumped it.  The short rest times didn't effect me much.

Deadlifts felt pretty good.  I was trying to focus on getting my hips lower each rep so that I could use more knee flexion instead of just bending from the hip. KB swings were rough, but I figured out how to cut down the back swing and drive more violently with the hips.  

Front rack lunges felt good though my lower back was tight and fatigued from the deadlifts/kb swings.  Total body working on the lunges.    

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