Wednesday, June 10, 2015

Training: 5/29/2015

A. Power Clean: 1 rep EMOM for 15 min, 5 @73%, 5 @78%, 5 @83%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (205,220,232+255, 270f))
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - add; avoid tough grinders (315,325,325,335)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete after workout)
AMRAP in 8 min:
10 Strict Pullups
10 Pistols, alt'ng
10 Burpee Box Jumps 24"
Result: 4 rounds + 4 Pullups

Notes: Felt good today warming up and got the power cleans quickly.  Pull was feeling pretty good and I wasn't bumping anything out too much.  Hit all reps pretty smooth but when I jumped up for a heavy single, I knew it wasn't there today.  Explosive back squats were so much better than Monday.  Ankle and hip mobility ahead of time really paid off and the squats felt strong through my legs.  AMRAP went well.  Pullups felt pretty good especially in the beginning, and having the heel for pistols really made them much easier.  Felt good on pushing the pace on this workout.

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