Friday, January 15, 2016

A

Power Snatch from blocks (mid-thigh) - 5 x 1.1.1; rest 15sec + 2min (75-78% across)

Result - 205# across (~78%)

Felt light, quick, and explosive. Had to fight the temptation to jump up to 225#, but I didn't want to change what was written...I've done that enough over the year. Anyways, I'm really happy with the rapid improvement in my strength, power, and technique. 

B

Push Press x1 + Push Jerk x1 + Split Jerk x1 - 5 sets of the complex; rest 2min (75-78% across)

Result: 235# across (~78+%)

Felt really light for the complex. Since it felt so light, I really tried to drive home a very explosive extension. 

C

Front Squat - 3 x 3; rest 3min (310# across)

Butter. 310# has never felt so light before. Best part about this was having the ability to maintain 'knees out' and an improved vertical torso. 

D

CG Bench Press - 3 x 5; rest 3min (add 10# to last week)

Result: 285# across

I couldn't remember/find what I did last week but I'm pretty certain it was 275#. This was probably a could spot anyway. Was too easy but wasn't too challenging. 

+

NEW ED CORE

3 Rounds

10-12 Stir the Pots ea direction

45sec Side Plank ea side

45sec Sorensen Hold

**rest as needed b/t movements

That Sorensen hold is freaking golden, man. The 45s is pretty challenging, but I love it. 

+

Mobility / Movement - 20min, self directed

Voodoo banded forearms, biceps femoris, shoulder, VMO, and distal patellar tendon/proximal Tibialis anterior. Also hit some pancake stretch and t-spine protocols. Not sure what's up, but my joints have really been bugging me lately. There may be a barometric change but I'm not sure. I say that because I've asked around and a lot of our members have been complaining about joint and skeletal complications as well (specifically spine, foot, shoulder, wrist, knee, hip, and ankle).