A. Front Squat: build to a heavy single, then 3 x 3 @70-75% of that. (295/215)
B. Power Clean: complete 18-25 singles @~75%, rest as needed (215x25)
C. L-Muscle Ups (strict): accumulate 10 reps (complete)
D. DB External rotation: 3 x 6-8 @3010, rest 75 sec b/t arms (20lbs.)
Notes: Felt good going into today's training session. Still a little sore from the weekend, but moderate energy. I was apprehensive going into the front squat as I didn't want to push too hard. I wave loaded the heavy single as I needed some time to get my body into it. Hit 295lbs. which was very tough. This is 20lbs. off of my best, but I know that since the focus recently hasn't been maximal weight, I am not concerned. Triples at 215lbs. felt good. Power cleans weren't too mad. My lower back started to tighten a bit after the 15th set, which tells me I was probably pulling with my back a bit. Need to work on the pull. Muscle ups weren't too bad, but lats were definitely fatigued. DB External rotations felt good with 20lbs..
5 Snatch Grip Deadlifts @5010 (165lbs.)
rest 30 sec
15 Russian KB Swings heavy (32kg)
rest 3 min
3 sets: (rest as needed)
Notes: Felt good here. Kept the weight moderate and didn't hook grip. Want to work on lower back strength/endurance as well as grip endurance. KB Swings were tough but doable. Pistols weren't great today since I didn't get my calves stretched by anyone. Did SB leg curls instead of GH raises because our GHD is rubbish.