Wednesday, February 12, 2014

Training: 2/8/2014

AM Training:
A. Snatch: 20 singles @80-90%, rest as needed (185-205)
B. OHS: 4 x 3,2,2,1; rest 2 min (235x2, DNF)

Notes: Got to the gym this morning and was feeling pretty good.  Knew that I would be getting in a lot of work so I wasn't planning on going really heavy.  Built up feeling good but the bar was a little forward (wasn't letting the knees get back).  After hitting a few at 185 I bumped up.  My misses were a combination of not being able to lock my arms out (tired shoulders) and not moving the bar into the correct position.  By the last set I could barely hold 185 over my head.  Moved onto the OHS, and I knew it wasn't there.  Right shoulder was smoked.  Called it there and went home to rest and eat before my next training session.

PM Training:
A. Muscle Ups: 2 x 12 reps for time; rest 3 min
B1. Deficit HSPU (off block): 4 x amrap; rest 2 min
B2. C2B: 4 x 20 for time, rest 2 min

Notes: Shoulders and triceps were smoked going into this one.  Biceps tendons on both sides were tender to the touch.  Did the first set of muscle ups unbroken, and then broke the second set into 10,1,1.  Triceps weren't letting my catch through the rings.  Also, I was a bit tenative on my kip because I wrecked my lower back the other day letting my hips unhinge too much.  HSPU off the blocks felt okay.  Not hinging my hip like I should be, preventing explosive hip extension.  C2B felt terrible, but I had a nice breakthrough with them afterward.  It seems that I am not opening my hips on the kip, just throwing the legs.  This is sapping a lot of height I should be getting and overtaxing my arms and elbows.  Need to work on this.

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