Thursday, June 27, 2013

Training: 6/26/2013

HRV: 101 (-4/green)
HR: 50

AM Training;

Row 500m @90% x 2, rest 1 min
rest 5 min
Row 500m @90% x 2, rest 1 min
1. 1:41.8
2. 1:41.7
3. 1:41.0
4. 1:40.6

Notes: Woke up, got some ART and chiropractic treatment and then got to the gym.  Warmed up with a couple of 500m rows and mobility and then got to the intervals.  Quads were pretty smoked from yesterday's weight training so it was tough goings on the rower.  Focus on good technique and breathing throughout.  Limiter was the localized burning in my quads.

PM Training:
A. Clean @80%1RM: 5 x 2,2,1,1,1; rest 3 min (230)
B. Front Squat: 4x5; rest 2min (225)
C. RDL: 4x5; rest 2min (265)
Loaded stretching:
Lat/Tri Plank Stretch w/bar: 2 x 30 sec

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

Notes: Rested at home until 2:30 and then got back for the second workout.  Could tell during the warm-up that my legs were pretty dead from yesterday's workout.  Got shot out the back on on my first clean, but then I didn't miss from then on out.  Front squats felt okay surprisingly.  Took what I learned about the day before and used in the today's workout.  RDLs felt good.  After a workout like this, I always feel my OHS is much better. 

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