Wednesday, May 22, 2013

Training: 5/21/2013

HRV: not working


For time:
30 Burpees
30 Power Snatch 115lbs
Run 400m
20 Burpees
20 Power Snatch 145lbs
Run 200m
10 Burpees
10 Power Snatch 175lbs
Run 100m
Time: 21:52
10 min recovery
15 min AMRAP at 80%:
Airdyne 30 cals
5 Triple Unders
10m Bear Crawl
Results: 4 rounds + 30cals + 5 Triple Unders

Notes: Felt much better today.  Had a good energy going into the gym and my mindset is very good right now.  Warmed up for a solid 45 minutes with mobility and then worked up to 175 snatch with burpees preceding each set.  Stayed smooth and consistant on the first set of burpees and then hit the first 30 snatches in sets of 3 with about 10-15sec rest between sets.  First 400m hurt but I kept the training I have been doing in the back of my mind and brought my HR back down before heading back in for my second set of burpees.  Second set of burpees were consistant but I could feel my lower back tightening a bit.  I focused on keeping my hips in a good position and then got to the second set of snatches.  I hit the 145s in sets of 3 also with one set of 2 resting roughly 15 to 20sec betweens sets.  I was worried that the 175 bar would be really heavy at this point and it didn't disappoint.  First 3 reps went up okay but the 5th rep I failed so I slowed everything down so I didn't miss anymore reps.  Had trouble getting under the bar with my legs and lower back fatigued.  Happy with my effort and I thought I did well on this workout.

15min recovery felt very good and I was fine afterward.  Hit a set of 5 triple unders in a row.   

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