Thursday, April 25, 2013

Training: 4/24/2013

HRV: 101 (+3/green)
HR: 52

AM Training:

A. Split Jerk:5 x 1; rest 3 min (from blocks) (275,285,295,300 (f), (went back down and up again), 315)
B. Power Clean: 6 x 1; rest 90 sec (245,255,260,265(fx3-depth)
C. One Arm Torso Rows: 3 x 6,4,2/arm @30X0, rest 75 sec b/t arms (90,100,110)

Notes: Was up for a couple hours in the middle of the night so I was feeling a bit groggy when I woke up.  Got some ART done at A.G.C. and then went to the gym.  I have been working on push presses with split jerks over the last few weeks and I think this threw me off.  The push press is allowed to drive forward (a bit inclined in the chest).  The split jerk is a movement that looks to get the bar back.  Going up the first time, I was driving the bar out.  I went back down and though about driving the bar back and then dropping under to lock out.  I hit 315 which is something I have never done before.  Power cleans felt heavy today and I didn't have much pulling power.  After missing 265 a bunch of times, I went back down to focus on some technique.  Noticed that I wasn't finishing extension with the hips, but rather yanking the bar up with my arms and lower back which prevented me from getting back under the bar quickly.  Lesson learned: keep arms relaxed and finish extension with the hips.  

PM Training:
AMRAP in 10 min @85%: (HR 165 +/- 5bpm) - note increase this week
Run 400m
10 Ground to Shoulder to OH 95lbs
10 T2B
Results: 2 rounds + 400m +10 GTO + 2 T2B
--4 min recovery--
AMRAP in 10 min @85%:  (HR 165 +/- 5bpm)
VC 150 feet
2 Muscle Ups + 3 Ring Dips
10 GHD Situps
Results: 4 rounds + VC 

Notes: Felt pretty good going into this workout though my lats and calves were a bit sore.  Higher heart rate made it a bit easier to get into the flow of things.  GTO felt very light but my heart rate jumped over the 170 mark after the first set.  I tried breaking into smaller sets with short rests and I think that managed my HR better.  Need to start tinkering around with this so I don't have to take long breaks to get my HR back down.  T2B were easy and unbroken and runs were right around 1:45 each time.

Second AMRAP I had no problem keeping my HR down.   Subbed GHD situps for ball slams (lower back).  Muscle ups felt a little off and it took what seemed to be an explosive effort to get through the rings.  

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