4/22/14

Today was a solid session. My lower back is EXTREMELY tight. I don't know if it is from the 325# PR clean and 150 squats on saturday... or the 80 dead-lifts on Sunday. Either way, my lower back was not feeling good at all. It took a long time to warm it up. Squatting didn't feel great at first, the heavier sets actually felt better than the light sets once I got my blood flowing. I really hate having that dull tightness in my lower back, it makes everything feel worse. Hoping to feel better tomorrow. Aside from being generally tight, I had a solid session this morning.

A.
Back Squat
*Set 1 – 40% (185#) x 4 reps
*Set 2 – 50% (225#) x 3 reps
*Set 3 – 65% (275#) x 2 reps
*Set 4 – 75% (315#) x 1 rep
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!
*Set 5 – 85% (370#)  x 1 rep
*Set 6 – 90% (390#) 1 rep
*Set 7 – 85% (370#) x 2 reps
*Set 8 – 85% (370#) x 2 reps
Rest 2-3 minutes between sets for the last four sets.

-Back was blowing up, didn't feel strong, but got through all the reps.

B.
Take 20 minutes to build to today’s heavy Snatch

-Worked up to 215# for a single (PR = 225#). Didn't feel great here either, but went out side my comfort zone and worked up to something that felt tough.

C.
Six sets of:
Snatch Balance w/4-5 second hold x 1 rep
Rest as needed
(use 60-80% (135-185#) of 1-RM Snatch – drilling perfect receving position)

Perform a snatch balance, and then hold the bottom position for 4-5 seconds, working on good external rotation (showing the armpits), weight balanced, and chest tall and proud.

-2 Sets @ 135#
-2 Sets @ 155#
-2 Sets @ 175#
-Kept these really light, focusing on speed/position. I would like to add these in every week.

D.
Every minute, on the minute, for 10 minutes:
32/24 kg KB Swings x 12 reps
Chest-to-Bar Pull-Ups x 8 reps


-This was horrible. Failed at the 4th minute, 7th minute and 10th minute. So I added in 3 extra sets in order to get all the reps. Went to complete failure on my grip.

E.
3 Sets, rest as needed, foam rolling my back between sets:
12 Sling Shot Back Squats (45# blank bar)

-Complete.