Saturday, February 16, 2013

Training: 2/16/2013

HRV: 99 (-3/green)
HR: 50

AM Training:
A. Deadlift: 5 x 3,2,1,1,1; rest 5 min (405, 425, 437.5, 445(f), 450)
B. Snatch Pull: 3 x; rest 15 sec/3 min (205,220,230)
C1. One Arm DB Rows: 3 x 4-6 @20X1, rest 60 sec (90lbs.)
C2. GHD Raise: 3 x 20 @10X0, rest 60 sec (3x20)
C3. 2 DB Side Bends: 3 x 10-12 @1010, rest 2 min (70lb./h)

Notes: Woke up and got right to the gym because I was coaching in the morning.  Wasn't feeling very fired up heading into the workout, but I knew this was an opportunity to get closer to my overall strength goals.  I have been working on deadlifts off the podium with chains over the past  few weeks, so I was curious to see how that would feel without either of those training tools.  The triple, double, and first single felt good.  Missed 445 because I set my hips too high.  Noticed that on all my pulls I have some rounding in the mid/lower back but I felt strong in the hips.  Maybe I don't have enough leg drive?  50lbs. away from my goal.  Need to keep moving forward.

Accidently did an extra 2 reps/set on the snatch pulls.  First set I felt I was banging the bar out, but I reminded myself to drop the hips and launch the bar.  GH raises felt good, as did the rows.  Wasn't sure how to do the 2 DB side bends so I put a 32kg kb in each hand and bent side to side.    

PM Training:
10 min AD/mixed mobility warmup
Airdyne 40 sec @85%/20 sec @50% x 12 (15)
AD 10 min @Z1
Avg. Watts: 380

Notes: Hit this workout later in the afternoon and I was feeling a bit fatigued.  I also didn't digest my lunch yet.  Legs were fatigued, but I think it was my heart rate that was limiter today.  I just couldn't sustain the power output that I was hitting on the 30/30s the weak prior.  I suppose the increase in time and decrease in rest really crushed me.

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