Wednesday, June 10, 2015

Training: 6/5/2015

A. Power Clean: 1 rep EMOM for 15 min, 5 @75%, 5 @80%, 5 @85%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (220,230,240)
B. Back Squat: build to a heavy single (375lbs. PR 5 lbs.)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
8 rounds:
3 Strict HSPU
3/leg Pistols
then, Run 800m @70%
then, 8 rounds:
3 Strict HSPU
3/leg Pistols
Time: 12:50

Scap pullups - 1-2 sets
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec

Notes: Felt like crap going into today's training session because I woke up early.  Power cleans felt terrible and I was throwing the bar around like crazy.  It was even more frustrating because I had to get the work in but I was doing it with poor technique.  I didn't even bother with the heavy single and went onto the back squat.  Went 225,275,305,335,355,375 for a 5 lb. and the most I have squatted in over a year and a half.  Even though I wasn't feeling good, I am very happy to be going up in the squat.  8 rounds was rough.  Ankles just weren't flexing today and my knees were not happy about it.  HSPU were all unbroken and felt pretty good.  Need to continue to open up the shoulders and also work on the wrist flexibility.  

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