Friday, April 5, 2013

Training: 4/3/2013

HRV: 101 (+2/green)
HR: 51

AM Training:
A. Push Press + Split Jerk: 4 x 2+1; rest 3 min (from blocks) (235,245,255,265)
B. Hang Squat Snatch: 10 x 1; rest 90 sec (155,165,175,185,195,200,210(f),210(f),210,222.5)
C. Wtd Parallel Grip Chin-Ups: 3 x 3 @30X0, rest 3 min(53,60,65)

Notes: Felt pretty good this morning.  Warmed up with some mobility and then got to work.  Shoulders and lats were still sore from Monday's workout, so it took a few reps to get movements correct.  Push presses felt good though, and I was able to build each set.  Split jerks felt solid and I focused on torso angle in the catch, making sure not to lean back too much.

Talked to Coach McCauley this weekend about my snatches and it seems that I wasn't sweeping the bar into the hips, leaving the bar out in front, sending my hips forward.  No misses until 210, but I was able to go heavier than that when I focused on keeping my heels on the ground longer.

Weighted chins felt good.  Finished off my workout with 100 unbroken double unders taking one set to complete.

PM Training:
AMRAP in 10 min @80%: (HR 160 +/- 5bpm)
Row 200m
10 K2E
16 Walking Lunges
Results: 4 rounds + 200m Row + 6 K2E
--4 min recovery--
AMRAP in 10 min @80%:  (HR 160 +/- 5bpm)
VC 150 feet
10 GHD Situps
15 Back Extensions
Results: 4 Rounds + VC 150ft

Notes: First time in a long time hitting mixed modal work.  Did 10min of Z1 work building up my heart rate and then I spent a few minutes on mobility.  The focus for this workout was to start finding my pacing at lower heart rates and build the power from there.  In the first amrap, the rows did not build my HR too much, but I noticed after the first set of unbroken K2E, my HR was 170 and I had to slow down to get it back under control.  Walking lunges were all that aerobically taxing so I paced those and was able to go unbroken.  Lesson learned from this amrap: though my HR was not high on the rower, getting off, it increased.  Need a few seconds for my HR to go back down it I am going to go into gymnastics work.

Second amrap felt good on versa climber.  Don't have a monitor so I counted to 60 steps each time which was approximately 40 seconds.  Heart rate went down a lot on the situps and back extensions, most likely because my body is horizontal during those movements.  GHD situps bothered my lower back today between L5 and S1.  Need to keep my butt on during those, or just sub for something else so I don't put my back at risk.  Again, there was a latent rise in HR when getting up from situps and back extensions.

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