Tuesday, July 9, 2013

Training: 7/9/2013

HRV: 96 (-5/amber)
HR: 54

A. Front Squat: 5x5; rest 2min (242.5)
B. RDL: 5x5; rest 2min (268.5)
40 min @Z1:
Airdyne 30 cals
10/arm KB OH Squats, slow for ROM
Run 200m
15 Scap Pushups

5 Table Lifts

Notes: Woke up in the middle of the night and couldn't get back to bed for about an hour.  I think the intense set of training sessions from the day before had me a little restless.  I didn't check my phone, didn't mess around, just laid and relaxed.  Amber HRV today but since the volume was low, I went in as planned and would feel out the lifts.

Front squats have been challenging recently with the heavier weights but I did two things that I think helped a lot today.  First, I pulled the shoulders back on the set up to keep the upper back tight.  The other thing I did was single leg deck pistols during my warm-up to focus on good leg drive unilaterally.  The front squats felt money today.

RDLs felt good as well and today I was able to really engage my lats to keep the bar close.  This took a lot of the strain off my lower back.

Modified the recovery work to running and mobility for 30minutes focusing on shoulders.  KB OHS are still tough and it seems my right shoulder had been tightening up on me.

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