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Saturday, July 12, 2014

12 July

Training (12p)

A. Squat clean; build to a tough single
*265/290/310/325
*Just don't have the power I used to have getting out of the bottom. The pull and catch feel fine, just squat hasn't caught up yet. Getting there. 

B. Front squats; 3, 2, 1, 3, 2, 1; rest 3 min

*295/315/325 for both (3-2-1s)
*Same problem here, just can't generate the power in the hole. Probably down about 30 pounds from where it was a year ago. I don't think this is a huge issue as I have gotten way better at some other movements and strength will never be the limiter, always gymnastics. 

+
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 1 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
slow spin 2 min
Airdyne 30 seconds @80% effort
Airdyne 20 seconds @90% effort
Airdyne 10 seconds @100% effort
Slow spin 4 min
x5 sets


*Took the average watts for each 1m cycle to see how they compared. 15 sets of 1m. 
Round 1: 636 - 619 - 603
Round 2: 584 - 597 - 576
Round 3: 593 - 571 - 561
Round 4: 567 - 569 - 576
Round 5: 563 - 553 - 570

This was pretty miserable, 50 minutes on the AD doesn't fly by. Starting to get a little more comfortable with where numbers need to be on the Assault Bike. 


Training Video
*PC/HPCx2 Complex, Snatch Drops and Cleans
https://vimeo.com/100640522

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