Thursday, June 13, 2013

Training: 6/12/2013

HRV: 101 (-2/amber)
HR: 49

Row 5k @70%
Time: 21:00

A. Clean: 5 x 3 @70%1RM; rest 3 min (202.5-complete)
B. Front Squat: 3x5 w/ 215; rest 2min (complete)
C. RDL: 3x5 w/ 245; rest 2min (complete)
D1. Tucked Front Lever Pullups: 3 x amrap(-1); rest 20 sec (4,5,5)
D2. Strict Pullups (medium grip): 3 x amrap(-1); rest 20 sec (5,5,5)

D3. Strict Chin Ups (narrow grip): 3 x amrap(-1); rest 3 min (5,5,5)

Notes: Woke up in the middle of the night after I heard a loud bang in my house.  Couldn't get back to sleep for about an hour.  Woke up feeling okay but my HRV was amber.  Got to the gym and went at 70% on the row.  My legs and butt were definitely sore from the day before.

Hit the second workout about 6 hours later in the afternoon.  Warmed up quickly with some mobility and dynamic stretching.  Worked up to the clean from the wood to ensure I was dropping my hips behind my heals and then extending straight up.  Cleans felt good but the legs were a little tired.  With that in mind, I auto-regulated the front squats and RDLs to 3 sets and only around 70% of 1RM.

First time doing the tucked fron lever pullups.  Couldn't quite get my chest to the bar but I think that is a combination from weakness of the scaps and tightness of the front delt/biceps tendon.  After cooling down with some stretching of the shoulders I was able to get in a much better position.

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