Thursday, August 20, 2015

Training: 8/17/2015

A. Push Press: 3 x 3,2,1; rest 3 min - not maximal
B1. Front Squat: 2 x 10-12, rest 2 min
B2. C2B Pullups: 2 x 20; rest 2 min
B3. HSPU: 2 x 15, rest 2 min
C. Oxy Squats: 4 x 5 @4040, rest 40 sec - 30%1RM

Notes: Felt pretty good going into training session today.  Wanted everything to feel crisp today.  Went into the push presses with my right shoulder feeling good, and I was nice and relaxed.   Hit a sold triple and double and then went for a PR at 275lbs.  Missed the first attempt because I didn't commit to the drive overhead.  Hit it the second time and the RPE was about a 9/10.  Just a solid single.  Front squats felt good, though my legs are still tired from Saturday's running.  Hit 185lbs. for all sets.  C2B are getting better each session now that I am working on my technique.

1. Not too much arch (keep hips tucked).   This prevents piking.  
2. Leave legs underneath on way down.  Then scoop as you get to the bottom. Much stronger kip this way.

HSPU felt really good.  Mayra helped me out too moving my hands farther back.  This allowed me to get off the wall in my tripod position.  

3. Keep hips tucked.  Don't overextend. 

Need to learn how to generate more power from here.

Worked on some hang snatches and today they felt great.  Need to bring this technique on Saturday.  Oxy squats felt good though I was using my back a bit out of the bottom.  This could be leading to weakness in pistols for sure.  

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