HRV: 101 (+3/green)
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.
AMRAP in 10 min @85%: (HR 165 +/- 5bpm) - note increase this week
10 Ground to Shoulder to OH 95lbs
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.