Sunday, November 9, 2014

Training: 11/3/2014

(video to come)

A. Back Squat: 4-8 x 2 @20X2, rest 2:30' (305 x 8sets)
Notes-same wts as last week. Try to get more sets at the same speed. Film each set and hand time the concentric on your rest. Cut when your bar speed drops 10-15%.
B. Yoke Walk: 3 x 15 sec, rest 3 min (385lbs.)
Hang Power Clean 185lbs
Muscle Ups
Time: 6:46
rest 10 min
Strict C2B: accumulate 40 perfect reps (completed 24 reps. Arms dead)

Notes: Another tough day of training.  Hit this workout after my noon class which can always be hit or miss depending on my energy levels after working.  Felt pretty good but not awesome.  Built up in the squats, and the speed was good.  Hit 6 sets last week so went for 8 sets this week.  Since the speed stay pretty consistent from set to set I was able to hit all my projected sets.  Yoke walks felt good today.  Heavier than last week.  Tester was tough, and I was feeling like I might crap my pants at one point.  Not sure if I ate too close to the workout, or I didn't warm-up properly, or both.  One thing that I did notice was that after the third set my grip was really taxed and that forced me to be much more passive with my arms during the pull.  This allowed me to get under the bar much faster and with less effort.  I have to keep this in mind going forward and not try to pull the bar up.  Muscle ups felt pretty good, but grip was pretty toasted. Did the first set unbroken, then split sets in half with small rests in order to conserve energy.  Pretty good push on this workout.  Tried to hit as many reps on C2B after but my grip was just done.

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