Wednesday, January 23, 2013

Training: 1/23/2013

HRV: 100 (+3/green)
HR: 52


A. Split Jerk: 4 x 1; rest 2 min (275,285,297.5, 315(f))
B. Alternate EMOM for 10 min:
odd min- EROM HSPU (off 45lb plate) x 7 (complete-unbroken)
even min- No Ft Rope Climb, negative portion slow as possible x 15' (complete unbroken w/ variations in leg position)
C. Alternate EMOM for 12 min:
odd min- 13 GHD Situps (complete unbroken)
even min- 8 L Pullups (broken after set 2)

Notes: Felt strong today but just wasn't fired up for the workout.  I am going through a "deload" and I don't have as much fire in as usual.  I am feeling very fresh, and I want to go after it, but the volume is low, so it seems I can't build up as easy.  Also, when there isn't as much to the workouts, you leave feeling you have a lot more on the table.  I will ride this wave and unleash the krackin when I need to.

I am dealing with an upper back strain/knot.  It is tightness and pain in the rhomboid/scap levator area.  I have had this before and it's just one of those things that flares up for 2 days and then calms back down, but when it does flare up, it's tough to bring my hands over my head let alone split jerk without some discomfort.  Split jerks didn't feel quite as good as last week though I was able to go very close to my previous best.  Made a big jump today to jump over J.P for the jerk crown, but it wasn't there today.  Just couldn't get the back back, and I think it was the lack of confidence in the upper back that prevented me from getting the bar back into the right position to catch.  Oh well, another day.  HSPU felt good, as did the no feet rope climbs.  I through in some leg variations that made this a bit tougher.  

The GHD situps smoked my abs, so after the 2nd set of L-pullups, it was impossible to keep my legs in the proper position for all 8 reps, so ended up having to break them up into 2 sets of 4.  Left this workout feeling dissatisfied, but I do what I am told and trust the process.

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