Sunday 4 Mar 12

CFDC

Front squat 8 x 3 @ no more than 80% of 1 RM

80kg

Then, complete two max holds of the following movements:

Hollow position
L-sit
Plank
Hanging l-sit

Notes: This was a great session to get things turned around from 12.2. Last week, I made the mistake of pushing too hard on deadlift, even though Tom told us to stay below a certain percentage. This time, I heeded his advice and focused on proper positioning. I used 100kg as my 1 RM, even though I've lifted it for a double. I think it's my true 1 RM, though, in terms of maintaining proper positioning with the upper back/elbows. I felt strong today and maintained proper form on all sets. I believe the chances of some type of squatting movement in 12.3 are close to 100 percent. The core work was also great. My hollow position continues to improve, and I believe that it will translate to many other movements. I struggled with the l-sit, but actually showed some decent form on the hanging l-sit. Mary Catherine assisted me with proper positioning on the plank, which makes all the difference in the world. I would expect some sort of conditioning programmed for Monday, but we'll have to wait and see.