Thursday, August 28, 2014

Training: 8/27/2014

A. Split Jerk clusters: 4 x; rest 15-20 sec/3 min (255,260,270,275)
B. Jefferson Deadlift: 3 x 2-3; rest 2 min - moderate, based on testing (265x3x3)
C. L-Muscle Ups (strict): accumulate 15 reps (complete)
notes-try to hit a good L position on both top and bottom
D. C2B Pullups: 10 x 5 unbroken for time (2:04)
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: Came into the gym feeling pretty good.  Warmed up for split jerks, but noticed I was tighter than last week.  I sometimes get stubborn on not taking the time to get the shoulders open.  I still need a solid 20 minutes of a mixture of reps, mobility, and activation work to get things ready.  Weights felt heavier than last week, although I did set a volume and intensity PR on clusters.  Happy with hitting 275x5 without any press outs.  Gaining confidence in driving myself down into a lockout through the scaps/lats.  Lowered the hips on the Jefferson deadlifts.  Need to get the back hand further out to accomidate.  L-Muscle ups are good at the top and bottom but my legs drop on the transition.  Not sure how to correct this.  

C2B were better than last time I tested this.  Grip was a bit of a limiter, but I didn't warm the movement up at all.  DB external rotation felt good.  Left is starting to catch up.  Shoulders (biceps tendon/front delt) were sore after the workout.  I know I am going to feel the biceps/lats tomorrow.

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