Monday, July 15, 2013
HRV: 93 (+3/green)
A. Snatch: Build Quickly to 90% (200)
B. Clean and Jerk: Build Quickly to 90% (257.5)
C. Front Squat: 3x5; rest 2min (225)
D. RDL: 3x5; rest 2min (255)
Notes: I was sore going into today's workout. Triceps, lats, and quads especially. Left knee has a little burning in it but nothing too uncomfortable. Just a sensation I haven't had before. Shoulders were tired so snatches didn't feel great. No misses as I built quickly until 195 but hit it on the very next attempt. Went to 200 and hit it right away. Backed off and hit 145 for a double just to leave with some clean reps. Went to clean and jerk and built quickly to 257.5. Legs were pretty smoked but I was able to hit 90% without much of a challenge. Hoping by the end of the week my legs will be back under me. No problems with front squat or RDL.
15 Wall Balls
10 CTB Pullups
Result: 6 rounds
Ring Rows: 5x4-6 @ 21x2; rest 2min (modify foot position
Notes: Hit this workout at 3:30pm, about 4 hours after my first workout. Warmed up with some Z1, mobility, and then some heavy DB thrusters and CTB pullups. Should have worked on my CTB technique a bit more because during the first couple of sets I was overextended and my lower back started to lock up. Fought through the pain and was able to hit 6 rounds, unbroken on wall balls and CTB pullups. Good to see I can push through on a workout like this. Hit 3 sets of ring rows afterward. Noticed that I really can get full scapular retraction unless I am at about a 30 degree incline. Any lower, and I can't get the rings to my chest. I think this is an area that I can improve upon that can help with dynamic upper body pulling movements.