Saturday, April 12, 2014

Training: 4/9/2014





Training:
A. Snatch Balance: 5 x 3,3,2,2,2; rest 2 min (175,185,195,215,225)
B. Snatch: 4-6 x 2 @75-80%1RM, rest 2-3 min (175x2,185x2,195,205(PR))
C1. Half Kneeling KB/DB One Arm Presses: 4 x 6-8 @31X1, rest 1 min b/t arms (40,40,50,50)
C2. Strict L-Pullups: 4 x amrap(-2); rest 2 min (5,5,5,5,5)
D. DB Push Press: 3 x 8-12 @30X3, rest 90 sec (3 sec hold OH each rep) (50(6),40(8),40(6))

Notes: Mentally felt good today and was looking forward to getting some solid work in.  My hamstrings and hip flexors were smoked from prowler sprints.  Snatch balance felt good.  Worked on locking out my arms while pushing myself down instead of driving the bar forward.  Went over to the snatch where my pull felt very good today and the weights felt light off the floor.  Built up with perfect technique and hit one set over where I should have gone for an easy PR double @ 205lbs..  Half kneeling press were harder on my left arm than my right.  Anterior portion of my left shoulder feels tighter and it effects the tracking. Core was working really hard here to stay stable.  L-pullups felt good and I was able to use my lats and get the elbows behind my body very easily.  Triceps were roasted so the DB push press were rough.  Definitely started compensating with my lower back to keep the weights overhead.  Good training session.  

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