March 15, 2014

Daily score: 7

Workout:

A. Split jerk; 1 on the 30 seconds for 30 reps @65-75% 1rm

85

B1. Push press; 8-10x5; rest 1 min

65 x 10
70 x 8
70 x 8
65 x 8
65 x 8

B2. CTB pull ups; amrap in 1 min x5; rest 2 min

See note

C1. Neutral grip DB bench press; 12-15x5; rest 1 min

30 x 13
30 x 13
30 x 11
25 x 12
25 x 12

C2. Bent over single arm DB rows; 10-12x5; rest 1 min

30 x 12
35 x 12
40 x 10
40 x 10
35 x 10


D. Hollow rocks; AMSAP unbroken x5; rest 2 min

18
12
10
12
10

I had to do this workout in a different order because the gym was doing 14.3 and all the weights were taken.  So I did C1, C2, A, B1, B2, D.  Not sure it matters... but my arms were pretty beat my the push press.  The dumbell bench was hard but I really liked it.  I felt like it took a lot of stabilizing muscles, etc.  Cool.  Dumbell rows went well.  Split jerk was great because my coach watched the last 15 reps or so and critiqued me.  I felt like I made some good progress form wise.  Push press just felt heavy, I so wanted to jerk it.  Chest to bar:  turns out I can't do this.  Ha!  I had two coaches come over and watch and what we think is happening is that I drop my elbows when I pull like I'm trying to cycle into the next rep.  I don't pull toward my chest with my elbows back.  We tried some things with my feet on the ground to get me in the right position and I managed to do 2-3 single chest to bar reps after really thinking about it.  Hollow rocks are also a challenge for me, I can do more if I really rock and bend at the hips, but then my feet hit the ground every time and I don't think that's the right idea.  If I just keep in a hollow and rock from mid back to upper leg it seems harder but I can't rock very far.  If that makes sense.  Alas...lots of work to do.  Thanks!