Tuesday, April 14, 2015

Training: 4/13/2015

A. Block Snatch Pull + Snatch off blocks: 5 x 2(1+1); rest 2-3 min - 70-75% (175x3,185,195)
B. Clean Deadlift: 6 x 2,2,2,1,1,1 @4121, rest 3 mins - 80-85% effort (275,295,315, 335,355,375)
C. Wtd. Box Pistols to 14": 3 x 4-6/leg @3010, rest 1 min b/t legs (20lbs.x3)
notes-hold wts in rack position
D. 4-5 rounds, rest as needed:
Strict Pullups x amrap(-2) (8/set)
Reverse Hypers x 8-10 @2012 (bodyweight)
(ensure that you stay in a hollow position & don't go into extension)

90/90 Pails/Rails (5 min protocol)

Notes:  Felt good going into today's.  Got a good night's sleep.  Focus on today's pull was to readjust and continue vertically.   Along with elbows high and outside the bar bath was solid.  I was just a little tight in the catch today.  Hit 195 which was a 8/10 RPE.  Clean deadlifts felt solid.  Pistols were tough because I did them barefoot.  Definitely good work here as I know where I need to improve....ankles!  Strict pullups felt good using more shoulder blade and having the arms come along for the ride.  Reverse hypers with the pause were rough.  Couldn't stop myself from overextending.  Need to really focus on using my glutes and keeping lower abs tight.   

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