June 24, 2015

Felt great today! It's REALLY hot here in LA - 112 Degrees in the Valley - like, Florida HOT! Had fun, trained with Bryan F, great motivator!

Did some squat mobility, banded squats, scap warmup then barbell warmup cleans #83 / 105 / 115/ 135 / 145 / 155.

A. Squat Clean Clusters; 1.1.1.1x 4 sets; rest 20; rest 3min

• Set 1: #155 VIDEO: https://youtu.be/lJIlif9bOhE
• Set 2: #165 VIDEO: https://youtu.be/7M9kzW482sg
• Set 3: #170 VIDEO: https://youtu.be/awLIDT1RTFw
• Set 4: #175 VIDEO: https://youtu.be/fl1CZkETtNc

B. Back Squat; 6,6,4,4; rest 

• I'm always so out of it when I do my first set of Back Squats after heavy cleans. I did a couple of warmup sets at #135. I warmed into it by last set. Still SO far away from what I used to do with BS sets:(
• Set 1: #155 x 6 (fast, snappy)
• Set 2: #175 x 6 (fast, snappy)
• Set 3: #195 x 4 (first 3 fast and snappy, then slower single, still unbroken)
• Set 4: #205 x 4 (solid ub tempo)

C. Db Death March; 10steps/leg x 4 sets; rest 90 sec

• Reviewed pendlay video demo - really tried to drill up through lunging hip, keep back flat - whoa, these were tough. stopped to take a breath at 10 step turnaround.
• Did all sets 20 alt steps w/ #25 DB's each hand

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4 sets:
Sled Push 20 sec @ 100% effort (low push, if possible) 
active recovery 3 min between sets 

• Set 1: #100 Sled x 50 or 60 M + 400 M Jog
• Set 2: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk
• Set 3: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk
• Set 4: #100 Sled x 50 or 60 M + 300 M Jog / 100 M Walk

+
3 sets:
Row Sprint 10 Sec @ 100% effort (record fastest pace per 500m)
Rest 3min between sets

• Set 1: 1.31 / 500 Pace
• Set 2: 1.27 / 500 Pace
• Set 3: 1.28 / 500 Pace