Today was another max effort back squat day and I went after it on my own as the gym was quiet this afternoon. A couple of the other coaches were around and although they didn't join me, they did offer some strong moral support. Today we were going 5 x 3 trying to hit max effort on the last set. I approached this lift much more aggressively than I did last week where I started too light with my first 5 rep set. Today my sets looked as follows, including my warm-up sets:
10 x bar
8 x 135#
5 x 185#
3 x 225#
3 x 245#
3 x 265#
3 x 275#
3 x 295#
This was a pretty good go at it for me. As I've said before, I really struggle with strength/stability in the bottom 1/4 of this range of motion. But today, I felt a big improvement in this area. I was getting full depth, well below parallel, and was able to keep a good back and really drive from my heels. I think as I stick with it, I'll be seeing my strength in the squat rapidly improve. My only regret for today's work was that I didn't stick with the 20# increases and finish at 305# instead of 295#. Still a good session.
After the squats, we went after a 12 minute amrap we call "Triple 7." One round consists of:
-7 x hang power snatch, 95#
-7 x ring dips
-7 x L-pullups
score=3+2 and 3 pull-ups
What a rough one for yours truly. Ring dips and L-pulls in the same wod? Crap. But I dug in and made some progress in both areas. The ring dips continue to improve and I was able to move through them pretty well considering how they've hampered me in the past. The L-pulls were a brute. If you're doing them right, you're not kipping , you're strict. And strict pulls are a nemesis exercise. My core strength continues to improve as does my pull strength but they're both still weaknesses of mine, especially coupled. I will begin incorporating L-pulls into my warm-up as much as possible. As for the snatch, right up my alley. About felt like pvc.
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