Saturday, May 2, 2015

Training: 4/27/2015


Training:
A. Block Snatch Pull + Snatch off blocks: 4 x 1+1; rest 2-3 min - 75-80%
B. Block Clean Pull + Clean (mid-thigh): 4 x 1+1; rest 2-3 min - 75-80%
C. Paused Back Squat at parallel: 5 x 3 @23X1, rest 3 min (~65-70%ish)
D1. Wtd Box Pistols to 14": 2 x 8-10 @20X0, rest 1 min b/t legs
D2. Reverse Hypers: 2 x 8-10 @2012, rest 1 min
(ensure that you stay in a hollow position & don't go into extension)
D3. Strict Pullups: 2 x 10-12, rest 1-2 min
notes-keep ribs down on pull, chin just to bar height
+
ELDOA L5/S1 x 1min

Notes: Slept pretty well last night and worked on isometric activation exercises for my warm-up.  Felt a little tired afterward but definitely warm.  OH felt great.  Snatches felt pretty good today.  Went with 205lbs. for all sets as I knew that would be a challenge but it would allow me to get some solid work in.  Still feels a little funky in the pull on both the snatch and clean.  I am not bringing the bar back to me and instead allow my hips to slide forward.  Need to work on that. Squats felt good.  Didn't go too crazy as this was my first time hitting them.  Wtd. pistols were performed barefoot and felt after I did the isometric work ahead of time.  I was able to get to depth no problem and relatively stable.  Reverse hypers were kept light.  Did pretty well with the strict pull-ups as I opened up the shoulder ahead of time.  ELDOA felt good and didn't have any issues with pull-ups and my lower back spasming.  

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