Saturday, November 15, 2014

Training: 11/12/2014

A. BN Split Jerk (off blocks): skill work, 10-15 singles (235lbs.)
B1. Strict Press: 3 x 3,2,1; rest 90 sec (180lbs. x 3 x3)
B2. Wtd Chin-Up: 3 x 1, rest 90 sec (88lbs. x 3 x1)
C1. Pistols: 3 x 10/leg @21X1, rest 2 min (complete)
C2. Ice Cream Makers: 3 x 15, rest 2 min (3x10)

Notes: Did my activation work prior the split jerks and started to gain confidence in pulling the bar behind my head rather than trying to push it there.  I felt like I was stacking much better.  I have to continue to gain confidence here.  Hit 180lbs. for my first set of three.  I knew I didn't have the ability to push the heavy weights today so I went for a volume PR for 3x3.  Same went for the strict chin-ups and I was successful in all three attempts.  Pistols were just okay today.  I feel that I have to prep my legs with heavy squats in order to get my ankles loose for pistols.  Maybe something to consider?  Ice cream makers went okay.  Holding the body position was awkward and afterward my lower back tightened up pretty bad and I felt an impingey feeling as well.  Have to be careful with these in the future.

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