Tuesday 28th October - General Workout - Week 2 - Day 4 - Lower Body 2 - Afternoon
Nice session. Making progress.
Foot arch muscles were killing me, and erectors were bloated on the way back hom. Erectors are ok now, but feet muscles are still all cramped up
Workout Rating - 8/10
Workout time - 1.5 hours
Warmup+ CoreWork
Rest - 30secs alternating between each exercise. 1min between pairs.
Back Extensions x8, +5lbs x8
Incline situps x8, +5lbs x8 with Russian twists to each side at the top.
Plyos
rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 2x10
Short Horizontal Hops x5
Olys
Warmups - Bar - doing some hnag cleans, power cleans , front squats and split jerks. Some hang power snatches as well.
Rest - 2mins
all with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 89x1, 109x1, 119lbs x 5 singles
Powerclean + SplitJerk - 155lbs x2
Powerclean - 175lbs x2, 2x3
Well, the first clean and jerk single with 119lbs was perfect in the clean! I dropped down rock bottom and pulled the bar to the exact height of my shoudlers at the bottom and then thing just floated onto my shoulders. It felt really different and effortless. Then all the other reps I pulled a touch too high and the bar sorta crashed down on me - makes the bar feel a lot heavier this way. Now I know how it feels when you get it right, lets see if I can make every rep feel like this
Powercleans felt different too, getting much higher up on the toes, maybe plyos are helping here.
Damn once I started these, my foot arch msucles were cramping up all over, and stayed that way the whole session. They still hurt now!!!
CleanGrip Rack Pulls - bar an inch above the knee - shrug onto toes
Warmup set - 225lbs x 3
Tempo 10X0 rest - 2mins
275lbs x3, 295x3, 315lbs 2x3
Hookgrip used on 295 and 315 sets, except first rep of the 2nd 315 set.
Well the last time I did these my upperback rounded at 315lbs, not so anymore! Grip was not good with 315 when I tried not hooking, but once I hooked it no problems
Hooking doesn't hurt at all anymore.
Front Squats
Warmup set - 135lbs x 5, 185lbs x3
Tempo 10X0 rest - 2mins
205lbs 3x3 - 3 sec pause on first rep.
All reps were pretty fast, tough, hmm never gets easier this exercise
Funny thing is that I feel these more in my hams and glutes. Whereas with back squats I feel more quads - strange..
Bits and Pieces
Rest- 1min
Reverse Lunges
BW 2x10 each leg
Single Leg back extensions
BW 2x8 each leg - hammie killer
Leg raise extensions
1x10
Reverse Hypers
BW x12