Saturday, 7/27/2013

Team LAB Workout

Woke up still really tight in the lower back region from that stupid CrossFit workout Thursday.  Thought I was going to have a crap lifting session today but it wasn't too bad actually.

Warmup - foam roll, JTLC, general barbell warmup, other mobility stuff

Weightlifting - 
Snatch - warmup w/ position stretches and ABC drills x3 each

3x40-3x50-2x60-1x70-1x75-1x82-1x87-1x89 (f,f)

//Tied PR again finally (192#).  89 was close, dropped shoulders again.  Still need to get more pop.

Clean - warmup w/ position stretches and ABC drills x3 each

3x40-3x60-2x80-1x92-1x100-1x104-1x107-1x109 (f)

107 is a PR (236).  Caught 109 and went straight to rock bottom of the hole.  Wasn't worth fighting it up though I probably could have if I needed to.

Strength -
Squat -
5x20-5x60-3x80-3x100-3x110-3x122-3x122 (f)-4x3x115

Ugh.  Missed the second set of 122, moved down, 115 felt like I was getting a lot better movement and deeper.  So I guess that's a plus.

Clean Grip Deadlift -
3x60-3x80-3x100-3x120-3x140-2x160-1x170

Hard.  Tougher than a couple Saturdays ago but that's probably because of my back.  CNS for deadlifts is probably shot now.

45-degree Back Extensions - 2x10

Depth Jumps - 2x10 to jerk blocks, 1x10 to blocks + 1 pulling block, 1x10 to blocks + 2 pulling blocks