Monday, March 11, 2013

Training: 3/11/2013

HRV: 99 (-/green)
HR: 54


A. Power Snatch: 10 x 1 @75%; rest 1 min (155lbs.)
B. High Hang Squat Clean + Jerk: 10 x 1 @60%, rest 1 min (165lbs.)
C. Front Squat: 5 x 2 EMOM @50%, 10X0 tempo, focus on speed up. (155lbs.)
D. Bulgarian Ring Dips: 2 x 8-10 @2111, rest 2 min (10,8)
notes-elbows out @90 deg, only to upper arms parallel to ground. Upper arms should be in iron cross position at bottom of mvt.

Notes: Daylight savings time is really throwing me off.  Couldn't get to sleep and woke up later than usual because the hours are off.  I felt tired going into the workout, but as I warmed up I began to feel better.  Over the weekend I made some tweaks with my lifting technique and have a different mindset with the lifts.  Rather than trying to jump or launch, I am thinking of just continuing to pull in a straight line.  If I use my hips in the pull, everything should work out nicely.  Power snatches felt money today.  No issues on the pull or the catch.  High hang cleans felt very good as well.  Presetting the thoracic on the jerk helped immensely on getting the bar back in the right spot.  Front squats felt good, light and fast.  First time doing the bulgarian ring dips.  Looked at a couple of videos, but based upon my shoulder mobility I allowed my shoulder to slide forward a bit while keeping the forearms vertical.  This BLEW UP my chest.  They felt very good and it definitely allowed to work on the external rotation of shoulder under load.

PM Training:
10min Max Calorie Airdyne
Calories: 222

Notes: Haven't done anything this long since October so I wasn't expecting much.  I know this is a baseline number.  In between my first and second workout I didn't really want to eat much so I had a tablespoon coconut all to tide me over.  This was a bad idea.  It instantly made my stomach/intestines do fits.  Thankfully my stomach settled enough that it didn't really effect me during my workout.  

Warmed up with 1min @ 85%/ 1min easy x 5 sets.  Noticed my HR was getting really high during the intervals.  I probably did not recover from the morning session yet but oh well, I may have not recovered today.  Didn't want to game this workout, I just wanted to keep a 8/10 RPE throughout and if I had anything at the end, I would go for it.  After the first two minutes, my HR was over 190 BPM, and I knew that there was no way I would be able to hold a high effort today.  Felt I did the best I could have done, and didn't give up.  Last minutes I pushed harder through the minute and was able to hit about 23 cals in the last minute.  Was in pain after for about 2 minutes on the floor, but recovered soon after.  Need to improve power output at lower HR.

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