B. Clean - build to a tough single fast
C. Row 500 m time trial
A. #155, #175, #195, #205, #207(Fail)
B. #173 - 3lb PR! Squat cleaned it
C. 1:45.8 - Matches PR. legs felt pretty smoked during the last 200m
Dulce: Had her do the squats at 3131
Thursday, July 26, 2012
Wednesday Workout
A. HB Back Squat @ 30X0; 2,2,1,1,1; rest 4 min
B. Clean - build to a tough single fast
C. Row 500 m time trial
A. #155, #175, #195, #205, #207(Fail)
B. #173 - 3lb PR! Squat cleaned it
C. 1:45.8 - Matches PR. legs felt pretty smoked during the last 200m
Dulce: Had her do the squats at 3131
B. Clean - build to a tough single fast
C. Row 500 m time trial
A. #155, #175, #195, #205, #207(Fail)
B. #173 - 3lb PR! Squat cleaned it
C. 1:45.8 - Matches PR. legs felt pretty smoked during the last 200m
Dulce: Had her do the squats at 3131
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Your squats -
ReplyDeleteThe "X" in the tempo is pretty important. You took about 1 - 1.5 seconds to get back up. This was too heavy. It's ok to try this, but if you aren't "x" on the way up - explosive and fast, you need to make a note of it, and stop there.
Example:
A. 155/175/195 - went for 205, but was slow on the way up, turned into grinder of a rep.
Your clean - Nothing to add. Looks good, nice PR. Looks like the wiggle coming out of the bottom is fading away.
Dulce's squats - Were not done correctly. Re-watch the video. She was not holding the bottom for a full 1 count. This is the place where she has the most trouble. She needs to sit in the bottom and stay engaged. She was lowering and raising at the right tempo, but staying in the bottom. Put a clock in front of her, or count out loud to her until she starts to get it.
You had told me previously (while I was in florida) that as long as X = exploding as fast as possible back up, that the weight was okay. I was not aware that X had to be less than 1 second to be considered 'exploding'.
ReplyDeleteDulce was actually pausing at the bottom when she started but I screwed up the numbers and told her not to pause. My fault. I was counting out loud for her for the first few reps of every set but not the ones in the video.
It's more subtle than that. "X" is about explosive movement. Firing hard and driving up with power.
ReplyDeleteStrength and Power are different things, which you know. If getting to the final set, or final couple of reps you are grinding it out, that's ok, but you don't want to increase the load once that happens.
On the rep in the video above, you got there as a result of strength, not power.
Does this explanation make sense?
Okay, yes, that makes sense. Just like Power and Energy are different things in circuits! So X means I'm going for power. When I did the #205 rep and it was a 'grinder' I should have then gone back down to #195 or #200 and done another explosive rep, rather than trying to go up and failing. I basically wasted a rep. The point was not to go for a max. Got it.
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