Wednesday July 25th, 2012

Today was not a good training day. Technique was a bit sloppy, weights felt "heavy" and overall I just felt "weak". Can't really explain why because I had a nice, light active recovery day yesterday and felt pretty good.

A. Power Clean, 10 sets of 1, rest  1 minute. 

     - Results: All sets at 230#. Form was not really dialed in here. I missed one rep and there were a number of others where I did not receive the barbell well.

B1.  Clean Deadlift @ 30x0, 3.3.2.2.2, rest 3 minutes between sets.

     - Results: 315#, 320#, 320, 320, 320. These felt awful. These really tested hook grip strength and I had trouble maintaining good back extension in the later sets. I used to feel pretty solid about D/L's but my numbers are way off since I hurt my back.

B2. Handstand Push Up x AMRAP Strict x 4 sets, rest 3 minutes.

     - Results: Actually did 5 sets: 6/6/5/5/4 using one abmat. I am truly brutal at these!

C1. DB Split Squats @ 30x1, 8-10 reps x 3 sets, rest 2 minutes.

     - All sets @ 50#, 10 reps

C2.  Single Arm DB Row @ 20x0, 6-8 reps x 3 sets, rest 2 minutes.

     - Results: All sets at 75#

  D. Barbell Good Mornings @ 50x1, 3 sets of 8-10 reps, rest 3 minutes.

     - 75#, 85#, 95#. These felt OK and could have gone heavier.