Sunday, June 16, 2013

Training: 6/15/2013

HRV: 102 (-/green)
HR: 51

A. Power Clean + Paused Jerk: 8 x 1+1; rest 2-3 min. Build from 65-85% or so. (195,205,215,225,225,225,230,230)
notes-paused jerk - pause 2 sec in bottom of the dip before driving & finishing the jerk
B. Front Squat: 4x5 @ 220lbs.; rest 2min (complete)
C. RDL: 4x5 @ 260lbs.; rest 2min (complete)

Airdyne 5 min @85%
rest 3 min 
x 3sets
1. 99cals (?)
2. 104cals (288 avg. watts)
3. 104cals (294 avg. watts)

Notes: Felt pretty good today.  Lower back was a little sore from yesterday's training but overall my body felt good.  Power cleans felt light and fast today.  Kept the percentage between 65-80% and focused on a clean pull and solid jerk mechanics.  

Front squats didn't feel as good as yesterday but I realized on the last set I was sitting my hips back a little too far tipping my chest forward.  RDLs felt good today and was focused on squeezing my glutes to extend my hips.

Airdyne felt really good today after all the strength work.  My quads and legs were thoroughly warmed up and I was able to keep a good pace throughout.  Limiter here was a combo of breathing and a little bit of leg fatigued.  Felt good afterward.

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