Thursday, May 21, 2015

Training: 5/20/2015

(video to come)

A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80%
B. Front Squat: 3 x 6; rest 2-3 min - ~70-75%
notes-complete a set of Scap Pullups in each rest - have someone give you tactile cues on correct scapular movement if possible
C1. Tall Kneeling or Standing One Arm DB Press: 3 x 6-8 @21X1, rest 90 sec
C2. One Arm DB Bent Row: 3 x 6-8 @20X1, rest 90 sec
D. Trap 3/Ext. Rotators work

Notes: Felt pretty good going into today's training.  I have been sleeping well so recovery has been on point.  I have been having some trouble over the last week with anterior shoulder tightness and I can't pinpoint exactly where it is coming from (pec, lat or thoracic).  Jerks were a little forward today and the lockout wasn't crisp.  Definitely think the hips need to stay back a bit on the dip and drive because I am getting caught behind the bar a bit.  No misses, but definitely need to workout on it a bit.  Front squats were tough for 6 reps.  The front squat definitely exposes my lack of positioning and I am forced to recruit more from my lower back because of a non-upright torso.  Wanted to focus on good technique so maxed out today at 225lbs. (which still felt heavy).  Played around with some hack squats as well.  They definitely smash the quads but they are awkward and the bar ends up hitting my legs around the hamstring.  DB presses felt good and got up to 60lbs. each arm (very solid).  Rows felt awesome. The last cycle I was doing with the pulley and focusing on scap work has definitely allowed me to use that more effectively.  Overall, a decent training session.  

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