Saturday, January 12, 2013

Training: 1/12/2013

HRV: 99 (+1/green)
HR: 57


10 min AD/mixed mobility warmup
Airdyne 30 sec @85%/30 sec @50% x 25
AD 10 min @Z1

Notes: Woke up this morning feeling very good.  Got a solid night's sleep and was motivated to get out of bed and get to training.  I did some mixed modal Z1 work to warm-up, increasing the intensity just a bit each round to prepare the legs.

The first 5 sets of 30sec on the Airydne, I held about 350 watts.  The legs and body felt great so I kicked it up incrementally from there.  I felt much better than last Saturday and my heart rate stayed much lower (didn't go over 163 BPM).  Was holding over 400 watts for most sets, and it it felt fine in both my lungs and legs.

A. Strict Muscle ups: 6 x 1 rep@very slow tempo; rest 90 sec
notes-as slow up AND down as possible, report concentric/eccentric times
B1. Bench Press clusters: 3 x; rest 20 sec/3 min (225,225,230)
B2. Wtd Chin Up clusters: 3 x; rest 20 sec/3 min (44,44,49)
C. Single Arm Scap Retractions: 2 x 2-3 @3 sec holds/arm; rest 45 sec b/t arms
D. Seated DB External Rotations, elbow on knee: 3 x 8-10 @2010, rest 60 sec (20lbs.x3)

Notes: After coaching, I went hope and ate before taking about a 45 minute nap.  When I came to I got up prepared by things and then headed back to the gym for my second workout.

I made sure to warm-up the shoulders and lats thoroughly for this workout.  I also warmed up the mind as well, since this was going to be a heaving "brain-training" workout.   

Warmed up with some clap pushups and strict pullups with some mobility also.  Felt very good before and during this workout.  Not jazzed up, but just strong and calm.  The way one is supposed to feel after eating and resting properly.  Strict muscle ups were ROUGH on the elbows.  That transition over the rings really put a lot of pressure on the underside of my elbow.  When I sped this aspect up, the pain decreased.  Bench press and chin-up clusters were tough.  First couple of sets were fine but the last one was a grinder each time.  I will definitely go heavier on the chin-ups next time.  SA retractions were okay but my hands are beat up.  DB ext. rot. felt good.  Focused on the muscle of the back of the shoulder.

Busy day today.  Interested to see how I feel tomorrow.

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