Sunday, August 17, 2014

Training: 8/13/2014

A. Snatch: 10 singles, full recovery. Intensity by testing (5x185,7x195)
B1. OHS: volume focus (5 x 1-2) - slow tempo; rest 2:30' (195x2,205x3)
B2. Muscle Ups (kipping): 5 x amrap(-2); rest 2:30' (8,7,7,7,7)
C1. pHSPU: 2 x amrap in 60 sec; rest 2 min (13,12)
C2. No Ft Rope Climb: 2 x 1.1 to 15'; rest 2 min (Complete)

D. DB External rotation: 3 x 4-6 @5010, rest 60 sec b/t arms (skipped)

Notes: Came in feeling pretty good today.  Tested well on the snatch so built up.  Bar was bumping out a bit today.  Built up using the board, then started my first set at 185lbs. and tested.  It tested the same, so I stayed with it until my body became accustomed and then went up to 195lbs..  No missed throughout the 12 singles I went for today.  I am getting the bar back much better but my extension at the top is not doing great.  I need some work from the hang to get used to extending up.  OHS were a bit of a struggle today. I was trying to stay more vertical in the squat, but forcing my knees out.  I think I need to go back to sitting back through my heels and keeping my chest up.  I will play around with it a bit.  Muscle ups felt much better than last week and I hit a total volume PR.  Had a break through on the pHSPU.  On the final s

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