Sunday, November 9, 2014

Training: 11/5/2014

AM Training:
25min Z1 Run
Completed on Beach

PM Training:
A. KB Jump Squats 53lbs: 3 x 10; rest 4 sec b/t reps & 2 min b/t sets (complete 53lbs.)
notes-stand w/feet on 2 separate low boxes; max height
B. BN Split Jerk (off blocks): 1 every 2 min for 8 reps, build Push Jerk: 2 Every 2min x 5sets (275lbs.)
C1. Strict Press: 3 x 3; rest 90 sec (165,185,195 (2))
C2. Wtd Chin-Up: 3 x 3,2,1, rest 90 sec (54,64,88)
C3. Pistols: 3 x 6-8/leg @21X1, rest 90 sec (6,6,8)

Notes: Hit the run in the morning on the beach.  My left calf tighten up again.  When I run north, my left side stretched more and I think this leads to the tightness.  Did some stretching afterward.

Hit the second workout at 2:30pm.  Didn't have too much time, but I got in, started moving and got to work.  Since I screwed myself up last week with the BN jerks, and my right knee was still a little achy, I went with push jerks instead.  Found that as the weight got heavier, I am much slower in transitioning back under the bar.  I try to push longer instead of completing the motion.  Also, I am having a hard time getting the bar to stack over my scaps. Activation of thoracic maybe?  Strict press was heavier than last week but I missed out on 195x3 by just a hair.  Chin-ups didn't feel too strong today, but still hit ok numbers and solid reps.  Pistols were definitely shaky today, especially on left side.  Hit SMFR on KB after to open things up.

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