*full hip mobility/squat prep before "A"
A. HB Back Squat - 6 x 1; rest 3min (build to heavy single, not 1RM attempt)
B. Clean Grip DL w/ Chains - 5 x 2; rest 3min (heavy across)
C. BB CG Bench Press w/ Chains - 5 x 2; rest 3min (heavy across)
D. Strict Muscle-up - film 3-4 attempts
E1. Strict Lean-away Pull-up (in Hollow position) - 4 x AMRAP UB; rest 60sec
E2. Bar Hanging Hollow-to-L leg raises - 4 x AMRAP UB; rest 90sec
Results:
A. 120kg / 125kg / 130kg / 135kg / 140kg / 145kg
B. 140kg + 45# in chains on center knurling Across
C. 100kg + 50# in chains across
D. F / 1 / 1 / F / 1
E1. 5 / 5 / 4 / 4
E2. 6 / 5 / 5 / 4
A. While I hit 145kg, and the video looks pretty good (chest caved a little bit), I still don't have a ton of confidence in my squat. I lack speed, bounce out of the hole, and fluidity of movement. These are all true, even at lighter weights. Having said that, 145kg - NO PAIN in hip. Can't tell you how much that encourages me that we are on the right path.
B. As you can see in the video, I think my DL mechanics need work, too much low back hinge and not enough leg dive / hamstrings on the first rep. As you can see, the initial pull off the ground is a struggle. Once I start at the top the rep is significantly better. I'm starting to realize / I think that my low back strength / ability to maintain tension there needs work.
C. First 3 sets had good speed, as you can see i the video, the last set, the lockout (last half of the rep slowed significantly).
D. First 3 EVER. As you can see in the videos of the makes and misses, I am definitely pulling myself high enough but technique needs work.
E1. Not sure if I was doing these correctly, but I think I was. Maintaining hollow body was a struggle. You can see in the video from the muscle ups, the problem carried over to here
E2. While my legs aren't completely straight, these have gotten much better since we started
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