Thursday, April 5, 2012

Training: 4/4/2012

AM Training:
A. Split Jerk: 3x1.1.1; rest 5min (255,275,285(2))
B. Back Squat: 3x3; rest 2min (295,295,300)
C. Power Clean + Push Jerk: 5x1+5; rest 60sec (155,175,195,215,225)

PM Training:
1 mile run @ 90% (6:38)
-rest 3min
7min @ 90%: (4+2 muscle ups)
3 Muscle Ups
4 Wall Walks
50 Double Unders
-rest 3min
1mile Run @ 90% (6:35)
-rest 3min
7min @ 90% (4 rounds + 1 Rope Climb)
1 Rope Climb
7 Toes to Bar
14 Box Jumps (30"-step down)

Notes: Morning training session went pretty well.  I was a little fatigued from the day before, but I was in good spirits to hit some morning weight training.  Split jerked off the blocks to keep the strain off the body.  I was focusing on dropping the back knee today.  Hit some heavy triples which I believe are the heaviest I have ever done and felt pretty smooth.  Left groin felt okay during the back squatting, not nearly as inflammed as last week.  Power cleans and jerks felt good.  Need to be patient on the pull in the power clean.  When the weight gets heavier, I tend to pull too early and bump the bar out a bit.

Before the second workout, I felt a bit odd.  Perhaps I was still a bit loopy from the morning session.  Warmed up with 3x1min-airdyne, jump rope, and row.  The third set I went 10sec hard, 10sec easy to get the aerobic enzymes flowing.  Very hot in the gym today, so excessive sweating was an issue, especially for gripping the rings.  Double unders started to go after the third set because my shoulders were fried.  Runs felt good, and they were faster than last week's (6:50 last week, 6:38 this week).  This tells me that my gears are starting to sharpen.  Rope climbs were a little sloppy, rope slipping out a couple of times.  Box jumps were brutal after the runs and having to step down.  All T2B unbroken.

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