Wednesday, June 12, 2013

Training: 6/11/2013

HRV: 104 (+2/green)
HR: 51

A. Power Clean: 10 x 1 @80%, rest 90 sec (225)
B. Front Squat: 3 x 5 @215lbs, rest 90 sec (complete)
C. RDL: 3 x 5 @245lbs, rest 90 sec (complete)
12 min amrap @85%:
Row 300m
10 Wallballs to 11'
10 Ring Dips
Results: 5 rounds + 500m Row
--3 min recovery--
12 min amrap @85%:
Run 300m
10 KBS 70lbs
10 GHD Sit-ups
Results: 4 rounds + 10 KB Swings
Loaded stretching:

OH Squat, empty bar: 3 x 8, narrowing grip every 2 reps
(didn't get to this)

Notes: Felt good today.  Got a good night's sleep and wasn't too sore.  Warmed up well with mobility and dynamic stretching.  Worked from the wood for the warm-ups in power cleans to focus on staying back and sweeping the bar.  Power cleans felt good today and didn't have much of a struggle completing all reps.  Front squats didn't feel great but I go through them.  Legs are still a bit beat up.  RDL not too bad.  

For the AMRAPs I tried to push the pace on the rows and get as close to "game pace" as I could in a 12min workout.  I was able to hold through all 12min.  Second AMRAP was a little harder strictly because running gets my heart rate up more.  Had to stay relaxed on runs so I could do other work unbroken.  I was SPENT after the last AMRAP.  Did a lot of work today.

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