Monday August 13th, 2012

A. Snatch Cluster @ 75%, 1.1.1.1 x 4 sets, rest 3 minutes. 

     - These went OK for the most part. Trying to get rid of the flaw that I have that results in me taking a small step forward on the recovery. I noticed that my footwork sometimes gets all over the place. Need to continue to work on that.

     - 1st set @ 135#

     - 2nd set @ 140#

     - 3rd set @ 145#

     - 4th set@ 150# (missed on 4th rep and then repeated)

B1. High Bar Back Squat @ 30x1, 3-4 reps x 5 sets, rest 3 minutes. 

     - 1st set @ 230 x 3 reps

     - 2nd set @ 235 x 3 reps

     - 3rd set @ 235 x 4 reps

     - 4th set @ 240 x 3 reps

     - 5th set @ 245 (1 rep only). Dropped down to 235# and did 4 reps

      - Kind of disappointed at how these went. Coming in, I thought I should be able to do 245 easy. Getting kind of frustrated with training @ tempo because I can't really calibrate where I'm supposed to be. When I was low bar back squatting without tempo, I was doing sets of 3-5 with 255# without a problem. At my peak, I was hitting about 285-290 for triples. Not sure if the difference is going to High-Bar BS, tempo training or if I'm just plain weaker than I used to be!

B2. Shoulder Width Grip Supinated* Pull Ups AMRAP x 5 sets, rest 3 minutes. * I actually screwed this up and did pronated!

     - 16, 11, 10, 10, 9

C1. DB Split Squats @ 20x1, 6-8 reps x 3 sets, rest 2 minutes. 

     - This is where I started to get really frustrated. I just hate this movement! It's hard, feels awkward and hurts my knee. Feeling like I'm not making progress on it week to week. Maybe I'm expecting too much too soon.

     - 1st set 45# @ 8 reps, 2nd and 3rd set 50# @ 8 reps

C2. Weighted Ring Rows @ 30x0, 6-8 reps x 3 sets, rest 2 minutes.

     - All sets 8 reps with Mir Weight vest. Not sure of the weight. Felt like more than 20# but I could be wrong.