Thursday, February 12, 2015

Training: 2/11/2015

A. Front Squat: 6 x 2 @20X0, rest 1 min (220lbs.)
notes-use loads around 70%, ensure "X" is fast on all reps
B. AD 20 sec @97%/rest 2:40' x 5 (complete. ~65 reps/interval)
C. 5 rounds:
10 Ring Dips
20 Wallballs
rest 1 min b/t rounds

Notes: felt good going into the gym today.  Warmed up and noticed in the mirror that I now have enough ankle flexibility so that I no longer have to excessively drive my knees out in order to stay in an upright position. In addition, I tightened up my upper back and mobilized about that position in order to prevent my shoulders from rounding in my front squats.  The changed definitely made my front squats much smoother (though the pavement was sloped).  Airdyne was rough.  Hit this on an older bike so I didn't break any bikes.  Counted the reps/set to get a metric.  Quads were burning and heart rate was up!

Moved onto the 5 rounds.  Ring dips felt ok though I think I need to spend some time working on my kip.  Wall balls felt good in the squat, but my chest was blown up from the ring dips.  Happy with today's training.

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