Sunday, January 11, 2015

Training: 1/9/2014

A. Gymnastic Skill - 5 min:
Flat Tuck Front Lever - test your new max (9 seconds)
B. Squat Clean + Jerk: 5-8 singles, rest 2-3 min (255,275,287.5(failed jerk), 255, 270, 290 (f))
notes-add each set
C. Back Squat: 4 x 3,2,1,3; rest 3 min (310, 335(PR), 352.5 (PR), 325 (PR))
WZA wod 1:
3 rounds:
21 C2B Pullups
9 Squat Snatches (135lbs.)
Result: Capped 9min (4 reps shy)

Notes: Lever felt pretty good today.  The shoulders slide forward and then I end up losing the position.  Front squat position felt great today, but my hips weren't dropping into the correct position during the second pull.  This was causing me to cut my pull short and bumping the bar forward slightly.  Hit a comeback PR clean but missed the jerk since I didn't push far enough into lock out.  Back squat felt good today.  Hit comeback PRs on 3,2, and 1.  Did WOD 1 of Wodapalooza.  Need to break up HSPU as they fried out my shoulders.  My HSPU technique is still bad. Need to keep hips tucked and knees closer in. 

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