Sunday, March 31, 2013

Training: 3/30/2013

HRV: 103 (+1/green)
HR: 50

AM Training:

A. Snatch: build to a max (195)
B. Clean & Jerk:  build to a max (275)
C. Deadlift:  build to a max (425)

Notes: Felt pretty damn good this morning but the timing on my lifts was off and I was all over the place.  Seems that lifting the lighter weights earlier in the week allowed my form to slip a bit.  On the other hand, it shows that my technique is only "on" when I am lifting a lot, which means that there are still some things I need to work on.  NOTE: I talked to Coach Don McCauley about my pull after Saturday and it is clear that I am not sweeping the bar at all causing my hips to drift forward in the pull.  It is much worse in the snatch than it is in the clean which is probably why my snatch number has gone down despite increases in flexibility and snatch balance max.  Happy to see that there is something that I can work on.

Haven't deadlifted in over 6 weeks and I felt it.  Bigger weights felt immovable.  Probably need more frequent exposure here.

AM again:
A. Snatch: build to a max (205)
B. Clean & Jerk:  build to a max (280, 287.5clean)

Notes: Coached some classes, ate some food, and then decided to max out again.  The morning session left such a stale taste in my mouth.  In the last few weeks, I have come to find that building to a max is not nearly as taxing as it used to be.  Snatches felt a bit better and hit 10lbs. more than the first session.  Cleans felt a lot better as well and I was able to hit a 1KG PR on my clean.  Unfortunately I missed the jerk.  The shoes that I have are too big and it is hard to drop that back knee with confidence.  I was not close to being under the bar.  I was gratefully unsatisfied after this session.   

10min Z1
3 sets:
3min @ 165-170 HR
rest 2min
Cals: 61,58,52

Notes: Felt pretty good during the warm-up.  During the sets, I would track the RPMs and then record cals afterward.  I was holding about 72 RPM during the first set and then my HR crept up too much.  During the last set I had to hold 68 to keep my HR from going over 170 BPM.  It seems that I don't have that significant of a power output at lower heart rates.

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