Friday, March 1, 2013

Training: 3/1/2013





HRV: 99 (+1/green)
HR: 48

AM Training:
Lat/Tricep mobility; hip flexors

A. Split Jerk: 10 x 1 @90% of 1RM; rest 90 sec (280lbs.)
B1. Push Press: 5 x 5,3,5,3,5 @11X1, rest 2 min (230,245,245(3),255,245(4))
B2. Lean Away Chins: 5 x 4-6 @50X0, rest 2 min (6,6,5,5,5)
C1. Ring Dips: 3 x 2-3 @22X1, rest 60 sec (58,63,68)
C2. 30 deg. Incline Powell Raise: 3 x 4-6 @3020, rest 60 sec b/t arms & after (20,25,25)

Notes: Woke up unusually early today, around 5am.  Got to the gym and warmed up the upper back and shoulders for the split jerks.  Split jerks felt good today and I focused on getting the bar back as I dropped straight down.  Unfortunately, my left forearm started killing me (brachial radialis).  It gets flared up when I miss cleans forward.  Push presses felt very heavy today but I tried to push as hard as I could on these.  Chin-ups are getting stronger by the week.  

Despite the forearm, dips felt pretty good today.  Still working on new technique but able to go heavier.  Went heavier on powell raises this week and I was able to hold tempo.

PM Training:
HICT-
Versa-Climber 2 x 20 min; rest 5 min. (low RPM, high resistance) 

Notes: Not as bad as I thought it was going to be.  Used 62lbs. of weight vests and kept RPMs at 32/minute.  Feet went pretty numb toward the end of each set.  I warmed up with 30 s/m row for 2min.  I wonder how something like this would feel on the rower?

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