Sunday, July 14, 2013

Training: 7/13/2013




HRV: 90 (+2/amber)
HR: 60

AM Training:
A. Snatch: build to a heavy single, not 1RM (155,165,175,185,195,205,215(f),215,185,185)
notes-if you reach your heavy single in fewer than 10 singles, reduce the weight and do singles until 10 reps complete.
B. Clean & Jerk: build to a heavy single, not 1RM (225,245,265,285,295(f),295(clean+f),245,245,245)
notes-if you reach your heavy single in fewer than 10 singles, reduce the weight and do singles until 10 reps complete.
C. Front Squat: 5x5; rest 2min (242)

Notes: To catch up on my workouts after taking the extra day off, I combined the heavy single work with my 10 rounds for time.  Had a decent night's sleep and felt okay waking up.  The effects from the cold medicine I am using was still effecting my HRV so I once again went by feel and not by HRV.  Warmed up fairly quickly and then got to technique work.  Shoulders felt good after warm up and catch was strong.  I knew that I wasn't supposed to max out, but I truly didn't feel a heavy rep until 215 where I just barely missed it forward.  Came back and made the lift on the next attempt.  Arms were a little soft but I haven't hit that weight from the deck in over a year.  Need to keep hips low in the start to allow the proper bar path: drive with the legs, finish with the hips.  Backed off and hit 185 for 2.  The last rep felt money and it was a good rep to leave off on.

Move onto clean and jerks.  Power cleaned up to about 80% and then started cleaning the weights.  Didn't want to drop out from the beginning because I didn't want to short the pull.  No misses all the way up and the jerk was feeling money.  Went for 285 because nothing felt heavy yet and hit it without much a problem (which was a lifetime best clean and jerk).  Decided to go 295 and missed the clean after my hips shot up too fast (295 was a personal best clean).  I knew I could make it so I went for it one more time and hit the clean with a decent effort.  Missed the jerk because I lost my nerve.  Just didn't commit to dropping under.  Oh well, next time.  Dropped back down and hit 245 for 3.  Front squats were a little rough today but was able to complete all sets.

PM Training:
10 rounds:
Row 500m
15 Burpees


Record split times for each round, HR at the end of each round, average HR & peak HR for the workout, and HR 1 and 3 min after completion.

Time: 28:34

500m pace; Split time; HR

1.) 154.9; 2:53; 173
2.) 157.0; 2:55; 169
3.) 157.5; 2:49; 181
4.) 157.8; 2:54; 183
5.) 157.8; 2:49; 187
6.) 156.9; 2:48; 190
7.) 156.9; 2:58; 190
8.) 158.1; 2:58; 190
9.) 157.2; 2:51; 191
10.) 152.9; 2:28; 195

1:00 HRr: 159
3:00 HRr: 122
Peak HR: 195
Ave HR: 171

Notes: Actually felt very good going into this workout and my body felt strong.  AM speed work may lead to good things in the afternoon.  Paced rows at about 1:57 and then want 85% on burpees.  Breathing was good throughout and heart rate recovered pretty quickly after the burpees.  I was happy it didn't feel too bad even though I was pushing at about 85%.  Last round I laid down the hammer and felt it.  Recovered fairly quickly afterward.

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