Monday, June 17, 2013

Training: 6/17/2013

HRV: 103 (+1/green)
HR: 48

AM Training:
A. Snatch @75% 1RM: 5 x 3,3,2,2,2; rest 3 min (complete)
B. Front Squat: 3x5 w/ 215lbs; rest 2min (complete)
C. RDL: 3x5 w/ 255lbs.; rest 2min (complete)

Notes: Felt good this morning.  Back tightened up during snatch work.  I think I was overextending during the catch and squat.  Pull felt good today and I was able to catch in the bottom position fairly well.  Warming up for front squats, it felt much heavier than on Saturday. Dialed it back and only did 3 sets with lighter weight.  RDL felt good however so I did 3 sets with 255.  The day off definitely caught up with my legs.

PM Training:
10 min AMRAP @85%:
Airdyne 20 cals
10 T2B
15m Bear Crawl (narrow stance, like trying to stay on a 2x4)
Results: 5 Rounds + 2 Cals
--3 min recovery--
10 min AMRAP @85%:
Row 300m
10 Burpee Box Jump-Overs 20"
Results: 4 Rounds + 50m
--3 min recovery--
10 min AMRAP @85%:
Versa Climber 1 min 
2/2 Sandbag Get-Ups/side @~2/3bwt.
Results: 4 rounds + 1min VC
Loaded stretching:
Lat/Tri Plank Stretch w/bar: 2 x 30 sec

OH Squat, empty bar: 3 x 8, narrowing grip every 2 reps (complete)

Notes: Did 10min of Z1 work and dynamic mobility and then got to work.  Airdyne felt good and I remembered to drive with the arms to take some of the burden off my legs.  All toes to bar unbroken.  No problem with bear crawls.

Row was taxing on the body and lungs.  Burpees were pretty tough but churned through.

Sandbag getups get the HR up.

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