Thursday, October 2, 2014

Training: 10/1/2014


Training:
A. 5 sets:
2-3 Snatch Grip Deadlifts @5010 (205lbs.)
rest 30 sec
20 Russian KB Swings heavy (32kg)
rest 3 min
B1. DB External rotation: 2 x 6-8 @3010, rest 75 sec b/t arms (25lbs.)
B2. SB Leg Curls: 2 x 15-20 @3010, rest 75 sec (15/set)
+
HICT Row 20 min @HR<155 10="" b="" damper="" spm="">(complete)

Notes: I felt good going into today's training session.  To reaffirm the technique that I was working on yesterday in the snatch, I worked up to a tough triple.  I hit 185lbs. fairly easily (RPE 8/10).  My focus was to drop the hips much earlier right over the heals.  Still need to be patient though, as I can get into my toes a little early.  Keeping the bar coming back to me is a must as well.  Snatch grip deads were heavier than last week.  Felt it more in my lower lats this week.  Good groove on the KB Swings.  DB external rotations are continuing to improve and now I have a feel of how those should rotate.  SB leg curls smoked my hams.  All good on the row.

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