Neighborhood Ninja!

1/23/13

80 minute walk.  Moderate pace.

Session 1
Back Squat
395 x 1

Bench Press
265 x 1

Seated DB Press
70 x 3, 3, 3, 3, 3

Pull Down (neutral grip)
200 x 3,
220 x 3, 3, 3, 3, 3

Back squats felt really good.  395 went up pretty easy.  Probably could have done 405, but decided to call it. I think I'll be back into the low 400s in 1 or 2 weeks.

Bench also felt very smooth.  Only went up to where I was comfortable without a spotter, but I think 275 would have gone up fairly smooth had I tried.

Session 2
100 Calf Raises

1 mile jog in VFF. No time.  Focus on form.

Every minute on the minute for 10 minutes:
10 KB swings w/ 70lbs

Front Rack Stretch


1/22/13

Power Clean
225 x 1, 1

Back Squat
385 x 1

KB Snatch
70 x 3, 3, 3 per arm

6 Rounds:
3 Back Squats @ 315lbs
10 Ring Push Ups
45 seconds rest

100 situps
TIME: 3:44

Clean critiques:
- slow during the second pull
- drifting forward.  stay back and push through the heels.
- starting the second pull a fraction early.  push the knees back more and draw the bar a little higher.
- not fully extending the hips.  think about punching hips forward and shoulder back.

Thanks to the CF board and The Thread for all the tips.  I will be working on them!