Sunday, March 3, 2013

Training: 3/3/2013




HRV: 100 (-/green)
HR: 52

AM Training:

A. Snatch: 5 x 1; rest 4 min (190,200,205,210(f), 210(f))
B. Snatch Pull: 3 x 1.1; rest 15 sec/3 min (225,245,265)
C. Snatch Grip RDL: 2 x 3-5 @41X1; rest 2 min (use straps) (185,205)
D1. One Arm DB Rows: 4 x 4-6 @20X1, rest 60 sec (100)
D2. GHD Raise (wtd if needed): 4 x 15 @10X0, rest 60 sec (bw, 15x3)
D3. DB Side Bends: 4 x 12-15 @1010, rest 2 min (100)

Notes: Woke up feeling pretty good after my day off.  Got to the gym and had a couple hours of lessons.  Afterward, I got warmed up.  Since I was snatching today, I warmed up my hip flexors, thoracic, and ankles.  During the warm-up I noticed that my shoulders were once again fatigued.  I knew I wouldn't be able to catch any PRs today, but I wanted to do my very best and focus on dropping the hip and launching during the pull.  I was getting the bar in the right spot today but I was just have trouble catching because my shoulders were fatigued.  

Went heavier on snatch pulls than last week.  "Drop the hips and continue up is what I was thinking."    

PM Training:
10 min AD/mixed mobility warmup
+
Airdyne 30 sec @90%/30 sec @50% x 20
+
AD 10 min @Z1
Avg. Level: 9.0

Notes: Hit this workout about 5 hours after my first workout at my house.  Warmed up with 1min: skipping rope, running, and airdyne x 3 sets.  Then I hit 30sec/30sec rest of air squats, double unders and burpees.  These intervals were absolute torture for some reason.  Maybe it was because I went in thinking it was going to be easy.  Maybe it was because the unit of measure I was following was different than usual, causing me to go harder than I usually do.  Either way, it was painful.  My heart rate was getting into the high 170s and my breathing was labored.  Did this workout unplugged and just stayed in the suck.  Another day of rest.




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