Monday, June 24, 2013
HRV: 97 (-2/red)
A. Snatch: 2,2,1,1,1 w/ 80%1RM; rest 3min (175)
B. Front Squat: 3x5; rest 2min (215)
C. RDL: 3x5; rest 2min (255)
Notes: Had a good night's sleep last night. Got to the gym and did a barbell warm-up and mobility. Warmed up the snatch on a board and then got to my work sets. During my snatches, I focused on what the launch position should feel like. No misses today on snatches. Front squats felt heavy so kept it at 3x5. During the RDLs, I didn't allow the knee angle to change and I felt it more in my hamstrings.
5 Toes to Bar
10 Ball Slams
Results: 5 rounds
10 Burpee Box Jump Overs (20")
Results: 4 rounds + 60m
30 Double Unders
2/2 Sandbag Get-ups (100lbs.)
Results: 6 rounds
Notes: Went home after class and laid down for a little while before getting back to the gym for my second workout. Warmed up with 10min of Z1 and a little bit of mobility and then got to work. Tried to keep the watts at about 300 on the airdyne. T2B and Ball Slams were unbroken.
Rows were tough, as were the burpee box jump overs. Kept at at 85% though.
Last AMRAP was taxing on the lower back. On the get-ups, I really had to focus on stabilizing the midline. All double unders unbroken.