Saturday, July 18, 2015

Training: 7/15/2015

A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (205,225,235,255)
B. Strict MUs: accumulate 12-15 good reps
C. Strict T2B progression - 5 x 3-5 reps, RAN
D1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (165 x 3)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work

Notes: Warmed up my shoulders with a little thoracic mobility and pec stretching and then got to work.  Split jerks felt okay today, though my arms feel like they wants to lock out forward and not over my head.  This is most likely thoracic mobility and thus, needs to be addresses some more.  Strict muscle ups felt better this week, and I am attempted to keep my chest more upright as I pull through (less dipping forward of the shoulders).  I decided to combine stall bar v-ups and some pike mobilizations in order to work the strict T2B.  Again, I think a tight thoracic and lack of being able to pull my hips underneath me stops me from being better at this movement.  I stuck with one weight on the pendlay rows and worked 10 reps each time on the bar rows, working on keeping solid body line here and not reaching my chest to the bar.  Worked some mobility through my thoracic and shoulders afterward.

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