Saturday, February 1, 2014
A. Front Squat: 7 x 3 @20X1, rest 90 sec - 77%RM (complete w/ 242.5)
B. Paused Front Squat: 3 x 1; rest 2 min (242.5, 250, 260)
notes-3 sec pause each at bottom, low end of sticking point, high end of sticking point
C. Power Clean clusters: 5 x 220.127.116.11.1; rest 20 sec/3 min (225,235,235,245,255(3))
Notes: Front squats felt good today. Left hip wasn't bothering me too much. By the third set, I was moving the bar much smoother. Need to be more consistent in my bar speed and drive through to the top. Moved on to the paused from squats. Hit the starting weight pretty easily, so jumped up to 250. That was rough. Made one more jump and it was an absolute battle to try and hold the positions isometrically for 3 seconds each. I hope to see some jumps in the clean from this work!
Moved onto the power cleans and my struggles with the olympic lifts continued. I was trying to just move the bar today, but I kept bumping the bar out. I know something is off when my lower back is starting to flare up. And it's not because of the catch, but because I am finishing the second pull with my lower back and hyperextending. Need to continue to drive with the legs, sit the hips, and then extend up. I am going to take a step away from messing with the barbell for a couple of days to clear my head.
20 min Ocean Swim - recovery/skill based (did not complete)