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Old 10-11-2013, 09:16 AM   #31
Hunter Laing
Join Date: Aug 2013
Posts: 108

Fri 10-11-13

am - EQ1

wrist stretches

A1. back body line drill - 3 x 20 sec

My abzzz were feeling it during these, and I think it was from the front lever holds a couple days ago, which is kinda promising for my front levers.

B1. double toe pull HS body line wall drill - 3 x 5

These were awesome today. My body line was really good, I just have to remember to squeeze my glutes all the time. I had a couple holds here of 5+ seconds that felt really strong, and I was starting to understand how to balance by sort of alternating between pushing with the palms and pushing with the fingers.

C1. HS heel pulls - 3 x 5

These were awesome today too. My body line wasn't as good, but I had a 10 sec hold and a 13 sec hold which were both very strong and controlled. I think I need to keep everything tighter on these to make sure my body line is better, but these were still really fun today.

D1. wrist conditioning

This is always so much harder after EQ sessions than after anything else.

E1. prone overgrip dislocates - 2.5# x 3 x 10

I'm gunna put these before wrist conditioning next time, and also tempo them to necessitate more control until I get some more weight plates, because right now I am using just my micro plates.


pm - OLY

foam roll/band mob
AM bar

A1. snatch 1RM
30 x 3
40 x 2
45 x 1
47.5 x 1
50 x 2 x 1
54 x 1
57 x 1
60 x 1
62 x 1 PR
63 x 1 PR
64 x miss
64 x 1 PR

Snatches were awesome today. I was getting under the bar pretty quickly, and landing in a full ohs on most reps. I also beat my old PR of 135# several times, and broke the 140# barrier, putting me within 10# of a bodyweight snatch. The 64 snatch wasn't pretty, as I took a couple steps forward when standing up, but it was almost a 6# PR so I'm ok with that.

After the miss at 64, the lifter on the platform next to me told my I let the bar loop out in front, and to go for it again, so I had maybe 30 sec rest between the two attempts, but he was right and I made the second attempt fairly easily.

B1. clean 1RM
60 x 3 x 1
65 x 1
70 x 1
75 x 1
80 x 1
84 x 1
87 x miss

Got under 87, which would have just about tied my PR, but just didn't have the legs to stand up with it today. I really need to get my squat up.

b x 6
60 x 5
67 x 5
77 x 2 x 5

These felt good today. Started feeling like my left leg was contributing more.

D1. Front Squat
b x 10 - frankenstein
40 x 5 - frankenstein
50 x 5
55 x 5
60 x 2 x 5

These felt good today, although my legs were getting very tired by this point. I did the first two sets as frankenstein squats, and I feel like they helped me get a more balanced feel for my work sets today.

E1. ankle mob
E2. shrimp - back knee x 1 x 5 each leg
E3. ghd raise - 1 x 5 w/ 5 sec ecc

F1. foam roll legs/glutes
F2. super squat hip sequence

G1. band shoulder mob

The band shoulder mob I did today included the banded bully stretch, which I think might help my left shoulder with the jerk. On monday, one of the lifters at the new gym is gunna help me out on some jerk form so I might start doing clean and jerks instead of just cleans.
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