HRV: 99 (-3/green)
A. Deadlift: 5 x 3,2,1,1,1; rest 5 min (405, 425, 437.5, 445(f), 450)
B. Snatch Pull: 3 x 220.127.116.11.1; 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.
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.