Tuesday – 12/27/2016 – TTT

A – Power clean triples x 5 sets, no longer than 8 sec rest between reps, 3 min bt sets.235-245-250-255-260

Wanted to do an extra set to see if I could get 265 for a triple (got the first rep easy, which is still to this day the heaviest single) and when I went to reset I just wasn’t committed, too much rest b/t the 5th set and saying fucking go for it. 

B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets of 4, rest 3 min

225 – 235 x 4

C – Split jerk recovery with yoke x 1.1.1, rest 5 sec/2 min x 6 sets

+80 x 3, +100 x 3

First few reps at 100+ were shady but actually randomly video’d, and it happened to show that my knee was too far forward when I normally Jerk with a much more vertical shin. 

Had to do all the rest at home. Instead of bike had some stuff to do outside around the house that was definitely zone 1 labor. 

D1 – Side lying banded clamshells x 8/side

D2 – Banded hip extensions from tall kneeling x 8 (squeeze glutes at top)

D3 – Banded psoas march x 4/side (maintain active hollow)

rest as needed x 4 sets

E – 10 min easy bike @ 100-150 watts

+

8 min breathing work from straddle seated position against wall @ 3162 tempo

This was nice, why is there always more of an emphasis on the exhale in many of these breathing practices? I know exhaling gets rid of CO2 but is it a CNS stimulation?

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