A. Banded Back Squats; 140 + Moderate band tension; 3 reps; rest 90s x 3 sets
Done. Felt really strong, better than previous weeks so I decided to see where my 1 rep sits now. Worked up and managed to hit 195 with only minor "sense" of the hammy/glute, but 200 was too much and I bailed (stood it halfway up). Tons of progress. Actually the heaviest squat I've hit since testing, I think.
B1. Hang Clean Pull; 1.1.1.1; rest 20s/30s
B2. Hang Power Clean; 1.1.1.1; rest 20s/3 minutes - Build to a tough set of the complex for the day
Worked up to 165, tried 170 but first rep was ugly and I stopped. Wanted to preserve form, and I noticed that with heavier weights I can tell I'm not fully engaging the posterior chain on the right side. Not because it hurts, just because it's lagging a little. Still solid sets overall.
C1. GHD Prone hold (GHD Sit up hold) with empty BB at top of bench press position;20-30s; rest 15s
C2. KB Front rack carry; 30s rest 15s
C3. Lean away pull ups; 6-8 reps; rest 2 minutes x 3 sets
Done as last week - 30s hold w/ 35lb bar, 24kgs for carry, 8 reps for pullups.
D. 15-12-9 For time:
Hang Power Snatch 95lbs
Assault bike Calories
Did not do - still battling sinus stuff, staying away from anything the really gets the breathing and heart rate up until it clears out. I'm prone to having these things last weeks and really trying to avoid that.
OVERALL: Postponed Tuesday's conditioning pieces as well, took Tues as recovery and will train Wed+Thurs assuming sinus stuff continues to improve.
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