Hang snatch 135x5, 155x3, 185x3x2
Squat w/ power factor 185x2x2, 225x2x10, avg 3.33-3.46f/s w/occasional at 3.56f/s
BB shrugs 315x20x2, 315x30
BB yates rows 225x10, 315x6x2
Speed deads (pf died) 225x1x2, 315x1x8
30" box jumps 5x3 between last 5 sets of speed pulls
HS preacher curl 3x20
Wide grip pushdown 3x20
Squat getting faster despite dead legs. One more week and looking to bump the weight up. Didn't really take a lot of effort to maintain 3.33f/s but to get up in the 3.46-3.56 range I had to push harder. Training partner was consistently at 3.81, fast. Doing the box jumps between the deads felt pretty good. Need to build a box for my house so I can do this at home on my typical speed days. Finished up with some bro stuff to get my pump on before a day at the office. Looking to rip the arms off my dri-fit polo's pretty soon. Yeah boyy.
Training#2 @ 12p
18# shot
*stand x8-10
*spin x14-16
Just getting reps in on the stands. Trying to keep right shoulder back, drive right knee in and down, rotate upper, big block.
Spin.. started getting lower out of the back which loads my left leg a bit better for a good stretch to get me onto my right. This also puts my right in a better position to land and start pushing. Need to get my left leg around faster and around MORE. Falling off to my right side a lot today because left wasn't getting far enough around. Finally moving slow to fast here so that's more progress. Not a great practice but at least I learned a couple things.
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