Monday, April 6, 2015

Training: 4/6/2014

A. Snatch Pull + Power Snatch off blocks: 5-7 x 1+1; rest 2 min (65-70%) (185x5,190x1)
B. Cambered Bar Back Squat: 4-5 x 5 @5011, rest 2:30' (195x1, 215x4)
C. Wtd. Box Pistols to 14": 3 x 5-7/leg @3010, rest 1 min b/t legs (20lbs. x 3 sets)
notes-hold wts in rack position
D. 3-4 rounds, rest as needed:
Strict Pullups x amrap(-2) (7,6,6,7)
Reverse Hypers x 8-10 @2012 (90lbs.)
(ensure that you stay in a hollow position & don't go into extension)

Notes: Felt pretty good going into today's training though my sleep hasn't been great over the last week.  I have been waking up in the middle of the night and have been having trouble getting back to sleep.  Slept decent last night.  Trained at CFBB and didn't have a great warm-up having a few distractions/bs-ing.  Hit a few warm-up sets and then stuck to 185 for most sets and then hit 190 for my last set.  First couple of sets my left hip was bugging me, but then it loosened up.  Focus here was to extend the legs and sweep before allowing the torso to become vertical and finish with the hips.  Definitely need reps here because the open threw all sorts of wrenches into my mechanics.  Moved onto cambered squats.  This was my second time hitting these and I was focusing on squatting mechanics here.  I stopped at parallel as I am trying to re-groove my squat.  After squats, I had to head back to Delray to teach so I hit my pistols there. I feel my hips are far back behind and don't have leverage.  Pullups were okay through my shoulder weren't tracking as well as I wanted.  Reverse hypers felt okay, though my L5-S1 was tender after today's training.

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