Monday, June 22, 2015

Training: 6/19/2015




Training:
A. Clean: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235,250,265)
B. Front Squat: 3 x 3; rest 2 min - 75-80% (235,245,250)
C. Trap Bar DL: 3 x 8-10 @2110; rest 2 min - moderate (115/side, 120/side, 120/side)
D. Slider Lateral Lunges: 1 x 10-12/leg, rest 90 sec b/t legs  (16kg)
+
9 MU
12 HSPU
15 C2B
Run 800m @70%
15 C2B
12 HSPU
9 MU
~9min
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Cleans felt pretty good today.  Changed the hip position, but the biggest difference was the pull back under.  Bar felt a little forward but I was confident in hitting all weights.  Front squats felt heavy but pretty fast.  Trap deadlifts went heavier than last week.  Feels like I am leaning back a little on these.  Slider lunges felt good today, and no groin pain since going to the neurokinetic.

For the tester, I went unbroken on the MU, HSPU, and C2B on both sides of the workout, but I didn't feel great on the kipping HSPU or C2B pullups.  I may need to talk to a gymnastics coach to help with these movements.  Finished with 30min of mobility and activation work.

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