1-Jan
AM - Ghetto booty training:
A. Rear foot elevated DB split squats @33x1, 3-5x4; rest 90 seconds bw legs
B. Weighted chin up clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
4-5x3/leg; rest 1 min bw leg
A. 35 x5, 40 x5, 45 x5, 50 x4 - last set was tough
B. 20, 22.5, 25, 27.5
C. 10# all x5
PM
Warm up oly drills 20 min
+
15 min amrap:
30 meter bear crawl
30 hang squat clean 65#
30 cals airdyne
Warmed up with some snatch and clean technique..practiced a few tng with 65# on each movement trying to keep good form and no hitch.
15 min amrap:
3rds + 30m bear crawl + 15 hang squat cleans
http://youtu.be/liNU-aaW0H4
Bear crawls aren't my thing. Did 1st rd of squat cleans in 10,10,10 rd 2: 10, 10, 5, 5 rd 3 was all 5's.
Had a constant burn in my legs after round 1. Felt pretty good overall. Hang squat cleans felt more fluent.
A little stiff and sore today from this and the previous few days. Mainly my glutes, traps and sides of my shoulders. Nothing major though!
It was amazing having a 4 day weekend. I got to train at 10am on Monday and at 9:30am and 3:30pm for my double yesterday. I could really get used to that training schedule, just need to find a way that would make it possible. I did not see the ball drop, I went to bed at 11pm on new years eve and didn't get up till 9am it was amazing. I had a solid 9 hours of sleep each night over the break. Couldn't fall asleep last night though, only got about 7 hours. Feeling tired this morning.
No comments:
Post a Comment