August 17, 2012

Friday
Training day 5

A. High Bar Back Squat @40x; 5min rest x 6
205#-5reps
205#-6reps
210#-5reps
210#-6reps
215#-5reps
220#-5reps
This took a long time with 5 min rests between sets.  My time under tension was deff high tho with the 4 count on the way down and James had me hitting maximal depth to work on my flexibility and driving fast out of the bottom.  I could tell I got a lot better from this type of work.

B. Single Leg Step Up slow eccentric movement down staying on the outside of my foot to make sure the glut med fires.  This was so spicy on my left leg, the first set I used 25# dbs and only got 8 on my left.  It was more of a training session to gain mental capacity to recruit my glut med on pistols and step ups but also in the bottom of the squat. I worked through 3 sets and got better after each one.

C.  Glute Ham Raises 15 x3; 1min rest
I went unbroken on all of these

Rested 5hrs

7 hang power clean
10 chin over vert plane fast
rest of 40sec AD all out
rest 4 min
x3
Rest 7min

7 hang power clean
10 chin over vert plane fast
rest of 40sec AD all out
rest 4 min
x3

This was pretty tough I need to work on my COVP chinups.  It was a really good afternoon workout.