Monday, August 3, 2015

Training: 8/3/2015





Training:
A. Split Jerk: 5 x 2,2,1,1,1; rest 2-3 min
B. Push Press: 2 x 3-4; rest 3 min
C1. Front Squat: 3 x 6-8 @20X0, rest 2 min
C2. Pullups: 3 x 20-25; rest 2 min
D. Band Ast'd C2B Strict Pullups: 2 x 4-6; rest as needed

Notes: Solid training session today.  I have been working on letting go of my training outcomes.  Not because I don't want to "set myself up for failure," but because I know I am capable of hitting my goals.  I just need to allow them to happen.  Warmed up for split jerks and my shoulders were feeling good.  Behind the back bar stretch really loosened up the anterior capsule so getting the bar back was no problem.  I wasn't driving on the bar however, and I didn't noticed this until I made my first attempt at 330lbs..  I missed it once and then started driving on it but it was a little late in the session to be making changes and was unable to hit it.  I am very excited to get back at it though as 330 felt lighter than it has ever felt on my shoulders.  Push press felt heavy today, and I am starting to understand why they have been feeling heavy recently: I am cutting my dip off which cuts off my hip drive.  I need to get a little lower in the dip in order to drive the bar higher.  I did this on the first rep with 240 and it flew up.  Unfortunately the momentum carried me down and I hit the blocks and it threw me off.  The next three reps were a struggle and my wrist was throbbing afterward.  

1. Drive hard under
2. Complete the dip

Front squats felt good today.  Opening the pigeon pose helps it immensely.  Pullups felt much better this week after looking into a little bit of tech work.  Need to get the chest through quickly on the way up

1. Chest through early (think arch body)

I did all sets unbroken and did C2B on the final set.

I did behind the back bar stretching, trap 3, and chest to ring holds to complete the workout.  Threw in 2 legsless rope climbs as well.

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