Day: May 2, 2014

Hundreds of ’em, Fifty Two

Have been resting on Fridays, but really wanted to get in another squat session today, so I’ll rest tomorrow or maybe drag the sled.

Warm-up

  • 200 DU
  • 3:00 Bottom Squat Hold
  • 200 DU
  • 3:00 Bottom Squat Hold
  • Crossover Symmetry Activation

I guess I left my RPM rope at Survival Fitness, so had to use my backup, the RX rope. Managed to get 70+ and then 100 unbroken during the first 200. That got me to 1,508 for the final week of my personal Double Under Challenge. In 4 weeks I racked up 5,200+ double unders!

OLY

Muscle Clean

  • 3×95#
  • 3×115#
  • 3×135#

Hip Clean

  • 2x3x135#
  • 3x2x155#
  • 3x2x175#

Trying to work on speed under the bar. Kevin also pointed out that I was banging some instead of driving the bar up so I tried to work on pulling the bar in to me and driving it up off the legs.

Strength

Back Squats

  • 5×155#
  • 5×205#
  • 4x9x245#

I’m going to start pulling some of my extra squat days from a Smolov squat cycle, so that’s where the 4×9 came from. It was supposed to be at 240#, but I didn’t feel like messing with the little plates. Wasn’t as hard as I was expecting.

Good Mornings

  • 5×135#
  • 5×155#
  • 2x5x175#
  • 5×185#

In between some of the good mornings I knocked out 3 sets of 50 band pulls. Finished with another 3:00 squat hold. Ended up with 29 total minutes in the squat hold today, so tomorrow and the rest of the 30 days will be 30 minutes a day.