Alright, so I just like alliterative Attack!-titles. We did some pulling and some snatches today, neither of which were very satisfying. I put a little weight back on and I definitely don’t think that helps the setup for the deadlift.
hang snatch: 135×3, 155×3 I think that’s all I did. I’ll be sweeping next time I think.
conventional deadlift against double quad mini bands: 225×1, 315×1, 365×1, 405×1, 455×1, 485xmiss
cable rows: 212.5×6 was the top set I think
I thought we did facepulls but I don’t remember actually doing them.
close grip bench: 225x3x5, 245x2x
extra back-Attack! – backwards low-box safety bar: 150×20
A report from our powerlifting ladies:
rack pull from the knee: They worked up to 225×5, which seems pretty damn impressive in my book.
bench press: Their top set was something like 65×6 or 8. Neither of the ladies have the advantage of my Tyrannosaurus-like short limbs or refrigerator-thick torso, so they’ve got to learn how to decrease their stroke. There are a lot of cues to learn on the powerlifts, despite their reputation as non-technical lifts and they’re doing a great job for their third week of serious training.
goblet squat: I just saw them doing these from a distance and they looked good. I think they were trying to get away from me by sneaking to the other room. Luckily these lifts tend to coach themselves and Pam and Kristen are doing a good job of working on their cues and watching each other’s form. I gratuitously borrowed these from the writings of Dan John. On a related note, I can’t wait until we get our hydraulic squat rack so it’ll be easier for the whole team to squat together.