Sunday, May 10, 2015

Training: 5/6/2015

A. Snatch: 6 x 1; rest 2-3 min - @70,75, then 4 singles @~80% (155,175,195x3,205)
B. CnJ: 6 x 1; rest 2-3 min - @70,75, then 4 singles @~80% (215,235,255x4)
C. Clean Deadlift: 3 x 1 @31X1, rest 3 mins - ~80-90% (365,395,420)
D. Front Squat: 3 x 3; rest 2 min - 70-80% (235x 3)
E1. One Arm Cable Rows: 3 x 8-12/arm; rest 90 sec (58lbs.)
E2. 1/2 Kneeling SA Landmine Press: 3 x 8-10 @30X1, rest 90 sec (55lbs.)

Notes: Man what a couple of days can do to your technique.  Finally pulled myself together and was able to get off the floor better.  Need to focus on everything staying nice and tight and driving with the legs.  If I am not tight, I cannot find tension and will therefore use my lower back more, or tip forward too much.  Hit 195 with no issues at all and one rep at 205 for good measure.  Just need to work on sitting the hips at the top a bit and I will be where I want to be.  Clean and jerks felt pretty good though my shoulders weren't in the greatest position for the jerk.  Shoulders felt tilted forward.  Clean deadlifts were tough after the lifting but I was able to hit a PR at 420 clean grip.  This was also the heaviest I have gone since injuring my back in June of last year.  Front squats were tough because I was so tired after A-C.  Need to work on better squat technique.  Hips down with torso vertical, not hips back.  Accessory work went well.

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