Wednesday, January 25, 2012

Training: 1/25/2012

AM Training:
A. Power Snatch: 3x1.1.1; rest 3min (165,170(2),170(1))
B. Power Clean and Jerk: 3x1.1.1; rest 3min (215,225,235)
C. Front Squat: Build to Heavy Single Quickly (285,305(m))

Notes: Lower back felt good today, but I think I was allowing my butt to rise to early in the first pull.  The bar height was not there today in the power snatch.  Power clean and jerks went okay, though I didn't realize how much weight I had on the bar during my final set.  I thought 225lbs. was heavy today, turns out it was 235lbs.  Got all three reps, though I tweaked my thumb/wrist on the second clean.  I built up quickly on the front squat, starting at 115 and making jumps between 20 and 30 pounds with limited rest between sets.  275lbs. felt heavy, which in fact turned out to be 285lbs. and then I threw another 10lbs. on each side to squat, what I thought was 295lbs., and was actually 305lbs.  I think I have that fresh.  I walked away from the workout in a rut, after missing the snatches and failing on the front squat.  Good thing I have the tape to look back on, guess I didn't have such a bad day after all.

PM Training:
4 sets @ 95%
Row 800m
rest 12min

Notes: Had a shake after my first workout at 11:30am and then hit this next workout at around 1:30pm.  I had decent energy, and I was working with a chip on my shoulder, knowing I had to put in a better performance on the row than I did in the morning workout.  Didn't really know what pace to hold on the first go here, especially since my quad were a bit fatigued from the morning lifting.  Decided to hold 1:40 for the first 400m then see how I felt.  Ended up just about averaging it for the first 800m.  From there, I found the groove and went negative back half splits for all rows.  Was too fatigued after the rows, recovering aerobically within 30 seconds to a minute after each set.  The quads/legs were the limiting factor here.  Even with the intent to drop the hammer, I couldn't get below a 1:36.  All in all, a solid effort this afternoon, and accomplished the goal of completing all rows at relatively the same time.

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