Monday, January 21, 2013

Training: 1/21/2013

HRV: 99 (-4/green)
HR: 54


A. Front Squat: 3 x 4,3,2; @20X0, rest 4 min (heavy) (265,280,295)
B. Power Clean clusters: 3 x 2.2.2; rest 20 sec/3 min (205,225,235)
C. Front Squat: 6 x 3 @30X0, rest 2 min (moderate only, keep bar speed up) (185x6sets)

Notes: Woke up in the middle of the night and I was in and out of sleep until 7:30am.  Wasn't really tired when I woke up, but wasn't especially fired up.  Didn't have time to eat breakfast because I had a meeting.  Had a shake before my workout, but wasn't really all that hungry.  Didn't have too much time to warm-up for this workout but it was good enough to hit this workout.  

I tried to go as heavy as possible on the front squats, trying to hit weights at reps that I have never hit before.  Squat felt pretty good today, and hips felt good.  Sat back to start and then drove knees out.  Felt it in the hips and not too much in the quads (during the lighter front squats I let the knees travel farther forward and felt it more in the quads).  

Power cleans were pretty good today, but as the weight got a little heavier the catch got a little messy.  I was bumping the bar out a little and that was screwing up the turn-over of the elbows.  Didn't have too much time to warm-up with the power cleans so I think that could have thrown me off a little bit.  Either way, they are good enough for the sport of Crossfit.  Now I just have to get stronger.

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