A. Power Clean: 5 x 5 TnG, rest 3 min - build (205,215,225,235)
B. Front Squat: build to a 5RM for the day, then do as many sets of 2 w/20 sec rest until failure. (260, 1 set)
C1. Belly to Wall HSPU: 3 x 2-5; rest 1 min (5,5,5)
C2. Single Leg RDL: 3 x 5/leg @3020, rest 1 min (95,105,105)
Notes: Got to sleep late last night and was tossing around all night. I felt ok going into today's training and was excited to lift. Over the last couple of days, I have been going after improving my pull mechanics at the top. Instead of thinking up, or forward, I have to think sit, and continue to sit to create the leverage that I need in order to extend through my back half. After practicing this idea and visualizing, I got in and hit a new personal record in the 5rm TnG power cleans. I believe my old personal best was 220. The RPE was 8/10 also, along with having a bar that was stiff and didn't spin and no belt. I was happy with how this felt, so I stopped and moved onto squats. Warming up for the squats, I was feeling it. Mechanics felt better this week but I just didn't have that drive. I hit 235, then I went 245 and it didn't feel too bad. I decided to try 5lbs. heavier than last week (260lbs.) and hit it. I was spent after that and could only muster a sloppy set of 2 so I stopped it there. Since noticing last week that I can't keep my hips tucked in the HS position, I have been working on lower back stretched to try and release over active spinal erectors. Along with that I need have been trying to free up my thoracic. I felt better this week, but I have to be very conscious of keeping my hips in the right position. My legs continue to bend slightly also. I did the single leg RDLs with a bar this week and then felt much better. There was too much instability with the landmine last week. Chin over bar holds continue to feel better and I am anxious to test out how strict chest to bar pullups will feel. After each set I did a set of can openers on each side to improve thoracic mobility.