December 23, 2014

Daily score: 5

Workout:


A. Squat snatch tech work (about 20-30 singles working on cues from Coach B)

worked up to 88

B. Zombie squats; 10, 6, 10, 6, 10, 6; rest 2 min

45, 60, 50, 65, 50, 65

C1. Good mornings; 12-15x4; rest 1 min

53x15
58x15
63x15
68x12

C2. Weighted back extensions @2222; 6-8x4; rest 3 min

18x8
20x6
18x8
18x6

D. Barbell hip thrusts; 12-15x4; rest 2 min

105x15
110x12
110x12
110x12

Snatching went well but my right shoulder was feeling a little sticky.  It was just catching a bit and felt off.  I only did one rep at 88 and 20 total reps.  I do have to say that though it may have been very small, I did feel some improvement in strength coming out of the bottom of the OH squat portion of the snatch with my chest up.  So that was encouraging.  Zombie squats also are feeling a little stronger.  I am definitely more verticle in the front rack position than the back squat.  Good mornings felt strong today and I went up in weight and felt good.  But then the back extensions following the GMs were tough.  The just felt hard today.  And for some reason 20# felt way heavier than 18#.  BB hip thrusts are all fun times until they are heavy turns out.  I started heavier this week and on the sets at 110 the last rep was really tough.   Thanks!