Friday, January 31, 2014

Training: 1/27/2014



Training:
am:
10 min aerobic warmup @Z1
+
10 rounds:
30 sec AD @90%aerobic
30 sec rest
30 sec Row @90%aerobic
30 sec rest

Notes: Completed in the morning after having some gatorade.  Felt good.  Legs were burning a bit.  Picked up the pace from set to set.


pm:
A. Front Squat: 4 x 3 @20X0, rest 75 sec - use 70%1RM (220lbs.)
B. Paused Front Squat: 2 x 1; rest 2 min (220, 245)
notes-3 sec pause each at bottom, low end of sticking point, high end of sticking point - start @ same weight as A.
C. Snatch: 1 rep every 75 sec for 10 reps, 175lbs+ (175-200(f))
D. Snatch RDL: 3 x 6 @3110, rest 105 sec (155,185,185)

Notes: Front squats felt a bit heavy at first, but started feeling lighter as I warmed up.  Need to get the ankles a bit looser.  Paused front squat were heavier than last week.  Snatches were a disaster today.  I was bumping the bar out like crazy.  I need to drive more with my legs and then drop my hips.  Very frustrated with my olympic lifts.

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