Friday, July 24, 2015

Training: 7/22/2015




Training:
A. Split Jerk: 4 x 3,3,2,2; rest 2-3 mins - light tech work only (195,215,245,265)
B. Strict MUs: accumulate 15-18 good reps (complete)
C. Strict T2B progression - 5 x 3-5 reps, RAN
      C1. 90/90 Hip Tilt x 5 breaths
      C2. Pike Hold in Seated Position x 30sec
      C3. Reverse Situps x 3 x 10sec neg.
      x 3 setsD1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (175lbs.)
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: Back was almost completely pain free today, though a full tucked pelvis felt tender.  Very thankful to be able to train today without having to think about my back and I think I have found the missing link in my training with the 90/90 hip tilt.  Once I was able to get my pelvis organized, all movements felt a lot better.  Upper body felt much better in my lockouts, and I have felt this smooth in the jerk in quite some time.  Strict muscle ups felt good today and I was able to turn the rings out at the top, something I usually have a hard time doing on the high rings.  For strict T2B today, I worked on hip tilts, V-Holds, and Reverse Situps.  I chose these movements to work on pelvic positioning and control.  Bar rows were challenging today.  It think the ROM is larger than I am use to because my body is finally in the right position and I am not reaching my chest and hips up.  Need to work on this.  Hit a ring pullover today for the first time in my life.  This has been a 4 year goal of mine.  I want to fine tune this technique for sure so I can string them together no problem.  

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