Monday, July 1, 2013

Training: 7/1/2013

HRV: 95 (-3/amber)
HR: 55

AM Training:
A. Snatch: 2 x 1 @80%; 3 x 1 @85%; rest 3 min (175,187.5)
B. Front Squat: 4x5; rest 2min (225)
C. RDL: 4x5; rest 2min (255)

Notes: My back was still inflamed and tight heading into this workout.  Warmed up with some mobility and dynamic bar work and then snatches of a board.  Felt right from the beginning that my catch position was off.  Just could get in a good squat dynamically with my back that tight.  Though I didn't miss any snatches today, a few were really ugly.  Was staying back enough and I was landing with the weight forward.  Let out some frustration on the last set and hit 187.5 for a triple (1 snatch + 2 snatch from below the knee).  Front squats didn't feel too bad today.  Was cautious on RDLs as to not engage my back on the way up.  They felt okay.

PM Training:
12 min AMRAP @85%:
Airdyne 20 cals
10 T2B
35 Double Unders
Results: 6 rounds
--3 min recovery--
12 min AMRAP @85%:
Row 300m
10 Burpees
10m Handstand Walk
Results: 4 rounds
Loaded stretching:
Brettzel: 2 min/side
Lat/Tri Plank Stretch w/bar: 2 x 30 sec

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

Notes: Felt okay warming up for this workout.  It was pretty hot in the gym, but nothing that I haven't experienced before.  First AMRAP was going well but about 8min in, I felt like I was exerting myself over the 85%.  I should have been able to hold that pace, but I think I was feeling a bit run-down to be honest.  All movements done unbroken and each 20cal interal was done under 1min.  

Second AMRAP was absolutely miserable as I really didn't have much left in the tank.  Probably should have called it after the second round but I toughed it out.  I rarely do something like that but hopefully I can get a good night's sleep and recover for tomorrow. HS walks weren't too bad (back felt okay).  Hit the brettzel afterward and I felt a pretty good stretch in my back.  

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