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Old 09-27-2013, 10:56 AM   #21
Hunter Laing
Join Date: Aug 2013
Posts: 108

Fri 9-27-13

am - BAS

wrist stretches

A1. false grip ring rows / 31x1 - 6, 6, 6, 6, 6, 6, 6, 5, 5, 5
A2. ring dips / 31x1 - 6, 6, 6, 6, 6, 6, 6, 5, 5, 5

Ring rows felt good today, and false grip felt really strong. On the last 3 sets, where I hit 5 reps, I was doing the 6th rep but wasn't able to pull the rings to my chest so I didn't count the reps. Ring dips felt good today too, and I started trying to keep the rings more parallel instead of letting them turn in a little at the bottom. Also, on the 5 rep sets, I did the eccentric part of each rep.

B1. seated db ext rot / 4121 - 5# x 5 x 10 each arm

Felt these in my middle back today, and a little in my lat underneath my shoulder, and in my shoulders a little in the later sets.

C1. wrist conditioning


pm - OLY

squat mob
stick stuff
AM bar

A1. snatch 1RM
75 x 2 x 2
85 x 2 x 1
95 x 2 x 1
105 x 1
115 x 1
125 x 1
135 x 1

Snatches felt awesome today. I focused a lot on using my lats to pull the bar to my hips, and it makes the bar shoot up. I was also super happy that I made 135 on the first attempt, even though it was really ugly. I caught it well on my left foot but landed on my toes on my right foot, which made my hips do all sorts of wonky shit, but I still stood up with it and I'm starting to gain more confidence with the weight where before I was getting freaked out a little by it.

B1. clean 1RM
135 x 2 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1
185 x 1 PR!

Cleans felt great today too. Again, I focused on suing my lats to bring the bar to my hips, but on the 185 clean I also just focused on exploding as hard as I could, and ended up catching the bar much higher than I needed to and riding it down. I really need to get my squat strength up because I feel like I could pull a lot more weight high enough on cleans but I would struggle to stand up with it.

b x 5
95 x 5
145 x 2 x 5
170 x 3 x 5

I used the chuanfu thing here, and I really like it. I need to watch how far in I let my knees go though, because on the first set at 170# my left knee came in a little too much and kinda felt tweaked, but it felt fine on the rest of the sets because I was more careful.

D1. ankle mob

E1. super squat hip sequence

Had to cut it short today because I'm heading down to Richmond to hang out with some friends from high school.
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