Friday, June 21, 2013

Training: 6/21/2013

HRV: 101 (+2/red)
HR: 45

A. Front Squat: 5x5 w/ 235lbs.; rest 2min (complete)
B. RDL: 4x5 w/ 265lbs.; rest 2min (complete)
C. Seated Press Behind the Neck: 4 x 7,5,3,7 @31X1, rest 90 sec (115,135,150,120)
Alt EMOM for 14 min:
odd mins- 2-4 Strict MUs (4,3,3,3,3,4)
even mins- 3/leg Deck Pistols, alt'ng (drive knee out) (complete)
Airdyne 20 min @Z1 (did not do, ran out of time)
Loaded stretching:
Lat/Tri Plank Stretch w/bar: 2 x 30 sec (complete)
OH Squat, empty bar: 3 x 8, narrowing grip every 2 reps

Notes: Woke up this morning after a pretty sound night's sleep and my HR was real low.  HRV was red, but I thought it was probably a glitch and decided to train.  Unfortunately I was short on time so I quickly warmed up and built up to my first set of front squats.  Legs felt surprisingly good today given the fact that yesterday was off.  Used 235 today, the heaviest I have gone so far in the high frequency training and all sets felt strong.  My lower back and periformis were tight on my left side so I capped the weight and number of sets for the RDLs.

Moved on to the presses and it didn't take me long to find the weight for the first set.  These smoked my triceps.  Focused staying in good position throughout and not driving the bar forward.  

Moved on to the EMOM.  Haven't done strict muscle ups in months, but I got right into the groove from the first set.  Decided to cap rounds at 3 after the first round to make sure all reps were clean and didn't want to put too much strain on my elbows.  All the shoulder mobility I have been doing seemed to make getting through the rings much easier than it used to.  Deck pistols felt great and I focused on the knee out position.  Man, I wish normal pistols felt this great!

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