Wednesday, July 24, 2013

Training: 7/23/2013




HRV: 101 (+6/green)
HR: 50

A. Back Squat: 3 stage protocol (325,230,240,250,165x3sets)
B. Hang Power Snatch: 7 x 2 TnG; rest 1 min (build) (155,165,170,175,180,185,190)
C. 3 rounds:
10 Thrusters 115lbs
Row 600m @85%
rest 2 min
Times:
1. 2:40
2. 2:42
3. 2:44 
+
D. 5 rounds:
1 Rope Climb
20' HS Walk (10m out & back)
Time: 4:26

Notes: Felt good going into training today.  Body was fresh.  Warmed up with some dynamic stretching, mobility, and then some barbell work.  Built up to a heavy single squat.  I haven't back squatted in some time so this weight felt a bit challenging today.  Dropped down for my first triple at 230 and then built back up from there.  No problems on drop down triples.  Speed sets felt good although I have to remember not to be so ballistic on the way down and lose all tension.  Moved onto hang power snatches rather quickly.  This movement just feels so natural to me.  I was thinking of what I could do to duplicate this from the ground and I will make sure I work on it in the future.  Hit some solid reps without much of a struggle.  

No warm-up for the intervals, just burped and went.  Thrusters felt good.  Strong.  I guess the front squat worked has helped here.  Rowing was consistent at about 1:53 pace.  

Rested about 10min after the intervals and then got to the tester.  Rope climbs no problem and I did each HS walk interval unbroken.  Shoulder and lats were burning afterward.

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