Training: 8/20/2014

Training:
A. Split Jerk clusters: 5 x 1.1.1.1.1; rest 15-20 sec/3 min (225,245,245,255,265)
B. Clean Deadlift Jefferson Deadlift: 5 x 3,3,3,3,3; rest 2 min - moderate, based on testing (225,225,245,255,265)
C. L-Muscle Ups (strict): accumulate 10-12 reps complete
notes-try to hit a good L position on both top and bottom
D. HS Walking: accumulate 300' (108' in one set. Rest complete)
E. DB External rotation: 2 x 12-15 @1010, rest 60 sec b/t arms (20lbs.)
notes-L arm first, no more reps/weight on R than L could do

Notes: What a great training session.  Got in and get warm quickly.  Made sure my lats were opened up and then got to the blocks.  The focus was keeping the upper back tight and driving the arms to lockout.  No misses today.  Instead of clean deadlifts, I went with jefferson deadlifts since they tested better.  First time doing these in a workout.  Need to turn the back foot out a little bit more  Need a more vertical transition on the L-Muscle ups.  PR'd my HS walk.  The shoulder are do much more open.  Need to keep the midline tighter. External rotations felt great.