Sunday, May 10, 2015

Training: 5/8/2015



Training:
A. Power Snatch: 6 x 1; rest 90 sec - ~80% (195x6)
B. Power Clean + Jerk: 6 x 1; rest 2 min - ~80% (245x6)
C. Paused Back Squat at parallel: 3 x 3,2,1 @23X1, rest 3 min (295,315,330)
D. Reverse Hypers: 1 x 10-15 @1011, rest 2 min (complete)
+
3 rounds:
3 Bar MUs
5 C2B
7 T2B
5 Ring Dips
3 Strict Deficit HSPU
Time: 3:28


Notes: Today went great.  During the warm-up with just the bar, I really focused on driving with the legs at the top and landing through flat heels.  Having this mentality in the beginning gave me confidence that once the weight gets to that position, I need to finish with the legs, and not the lean-back.  Hips behind the heels is also very important.  Built up quickly to the working weight and hit these every 90 seconds.  I was really focusing on driving with the legs and sweeping and then, a few sets in I got the hips going down at the top and things started to really click.  Clean and jerks felt really good and I could really tell that I need to sweep the bar on the cleans and finish with the legs at the top.  Squats were better than last time and I am feeling more and more comfortable from this position.  Need to spend some time on gymnastics work, but I don't want to waste my energy and put too much stress on the joints outside of days that I need to.  For the testers, I need to keep the attack mentality and keep driving forward instead of stepping back and resting. I can't be afraid to fail.

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