Wednesday February 12th, 2014

WEDNESDAY

A. High Bar Back Squats - 3-2-1-3-2-1  2:30 rest between

235-255-275-265-285-295

These felt pretty good. I think I could push these higher. I think I should have pushed these at 255-275-295 then 275-295-305 or 310.

B. EMOM 14 minutes

odds: 3 deadlifts #325, 3 strict deficit HSPU,

evens: 3 box jump to 30", 6 alternating pistols

The deads felt very solid, looking at the video I may have pulled with a little too much back, but I had no issues. These felt much better than last week. The HSPU felt better today, I was able to hit 3 unbroken for most of the sets, and had a couple near the end that I broke into 2-1. I really focused on trying to keep my elbows in and not scrubbing effort off the edges. These felt better.

The box jumps were fine, no issues, I bounded some sets and stepped down on others, just trying to get a feel for the rhythm. I continue to struggle with the pistols. I'm not sure I'm getting quite enough depth. I need to video some of these. Also, I am tending to track the free leg across the loaded leg and am becoming unstable. Also, I am really getting onto my forefoot and causing some pressure on my knee. I need to spend some time with more progression on these.

Then

AD - 30 seconds @97% - 2:30 Rest off the bike. 4 sets

These sets were tough and I was gasping by the end. I tried to stay just under the redline on these and was able to sustain a solid effort into the 25+ second mark. I held the wattage between 550-610 and had between 17 - 19 calories on each effort.

Overall a pretty solid day.