Tuesday, July 1, 2014

Training: 6/30/2014

A. Power Clean + Jerk: 5 x 1+2; rest 3 min (225,235,235,240,245)
B. Front Squat: 3 x 7-9 @31X0, rest 2 min (135,135,145)
notes-moderate loads, keep concentric bar speed up
C1. Axle bar Pendlay Row: 4 x 4-6 @21X0, rest 1 min (125,105,105,105)
C2. Incline Bench Press (bar, ~45 degrees): 4 x 6-8 @30X1, rest 1 min (135,145,145,155)
C3. Negative GHD raises: 4 x 7 @50A0, rest 2 min (complete)

Notes: Pull is feeing better today, though height and speed under the bar left something to be desired.  My jerk on the other hand felt awesome today.  I was focusing on my aggressive with the arm drive but driving down.  Felt solid.

Had an epiphany on my front squats.  I need to allow my hips to be closer to my heels, but I need to keep my body weight in my heels.  This thought allowed me to drive effectively with my legs.  Wrists were bothering my with the higher repetitions so I switched to straps.  

Axle rows were okay.  I dropped the weight a little so I could focus on a more effective scapular retraction which I think is very weak.  Bench press felt good though I felt my shoulders coming forward a bit on a few reps.  I need to extend the arms without that happening.  Still working on keeping the hips tucked on the GH negatives. 

Though I was feeling tired going into training, it was overall a descent training session. 

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