Thursday, February 21, 2013

Training: 2/21/2013





HRV: 96 (-5/amber)
HR: 51

AM Training:
A. Snatch: 2,2,1,1,1; rest 4min (185,197.5,207.5(fx2), 207.5)
B. Snatch Pulls: 3x1.1.1; rest 15sec/rest 3min (215,235,255)
C. Snatch Grip RDL: 2x3-5 @ 41x1; rest 2min (185,205)
D1. SA DB Rows: 4x4-6 @ 20x1; rest 60sec (90lbs.)
D2. GH Raises: 4x20; rest 60sec (complete)
D3. SA Side Bend: 4x12/12; rest 60sec (90lbs.)

Notes: Woke up feeling okay.  As I got to the gym and warmed-up I notice my back was tight and my shoulders were fatigued.  I was bumping the bar out a bit during my snatches (noticed afterward I was bringing my hips into the bar too much and not dropping them down straight through my heels).  Shoulder fatigue was evident when I dropped my first single on my neck.  Didn't feel real heavy, just annoyed that I couldn't catch the weight.  Came back and hit 207.5, but it was ugly.  Without exposure to snatches, its hard to come out and hit big weights.  Need more practice here.

For the snatch pulls, I focused on a vertical bar path after contact.  Again, I was bumping the bar forward.  Need to sit into heels as I extend up.  RDLs weren't too bad.  Focused on using lats to keep bar close. 

I switched the 2 DB side bends to single arm since I didn't feel them last week.  GH raises once again smoked my hamstrings.  Focused on using scap on the rows.  Overall I am happy that I was able to pull out 197.5 for a double, but I am dissapointed that I am still bumping the bar forward.  I am getting the height but I can't catch it.

PM Training:
3 sets:
16min HICT on Versa Climber (40-60lb. weight vest)
5min rest
40 RPM

Notes: God this sucked.  I was pretty wiped by the end of the day, and when I jumped on for the first set, I knew this was going to be a long workout.  Second set was brutal.  My blood pressure dropped during the first couple of minutes (must have consumed too much sugar prior to this workout).  When I felt like absolute crap,  I told myself, "I should keep going, it can't get worse than this.  Just go three more steps."  Finished off the last set with 60lbs. of weight vest.  More than I have ever done before.

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