September 17, 2012

Monday

mid AM

A. back squat - build to a tough double 

B. hang squat clean off blocks - build to a max - upper thigh

C. weighted dips @ 21X1; 3-4 x 5; rest 2 min

PM

for time:

9 front squat - 195#

30 CTB chin ups

15 front squat - 175#

30 CTB chin ups

21 front squat - 155#

30 CTB chin ups

Comments/results:
AM
A. Built to a tough fast double 135, 185, 225, 275, 305
I'm not used to squatting fast I got on my toes a little on the second rep at 305#

B. I built to 225# but wanted to pull directly up off the blocks.  I worked on a wider clean grip and getting the bar higher into the pockets.  I had to back off the weight and do 155# 3- emom  for several minutes it started to feel a lot better.

C.  I used the 88# kb with belt for the dips I hit 4, 4, 4, 4, 4 last two sets were really tough.

PM
Time 11:38
195# 4, 3, 2
6x5 ctb
175# 6, 5, 4
6x55 ctb
155# 8, 7, 6
3x5, 3x3, 2, 1, 1, 1, 1

The way I broke the squats up worked well I was at sub max each set and didn't have to rest to much.  The ctb pullups I broke up early and worked well.  I was resting about 5 sec between sets until the last round.  Mentally this was something  I knew I needed to keep chipping away at and make sure my rest was short.  I worked on some switch grip pullups when fatigued.

Notes:  Right shoulder and right knee still bothering me.  (nagging pain)