Friday, August 16, 2013

Training: 8/14/2013

HRV: 100(-1/amber)
HR: 51

AM Training:
A. Snatch: 1 rep EMOM for 12 min; 80-85%1RM (wave load) (175,180,185,177,182,187,180,185,190,182,187,197)
B. Back Squat: 3 stage protocol (335,235,265,295,165x2)
C. Alt EMOM for 20 min:
odd - 4 Muscle Ups
even - 4 Thrusters 135lbs
Complete- all movements unbroken

Notes: Amber this morning but I think it could have been a false reading since I was fussing around for 2 minutes struggling to get my HR monitor on.  Felt good warming up for the first workout so I decided to do the workout unchanged.  Probably made too much of a jump warming up for the snatch cause I missed a couple of reps because my shoulders weren't loose/warm.  Spent a little more time warming up and then got into the EMOM where I didn't miss any reps.  Pull felt awesome but I was shooting my chest through just a hair causing me to dip forward in the catch.  I had a good mindset going into the snatching: Just stayed relaxed and move fluidly.  I think I expend way too much energy staying tight all over.  I just relaxed during the snatches and every thing felt great.  

Moved onto squats and I felt good here too.  Hit a tough single (a little over 90%) then went down and built back up with triples.  I hit 295 for my heaviest triple which is the heaviest I have done so far with this protocol.  No problem with speed squats.

Going into the EMOM, I knew that the muscle ups would be the more difficult of the two movements for me.  Got into a good groove on them (driving the hips high from the bottom of the swing) and the only thing that was slowing me down was my fear of slipping through the wet rings.  No real issues on thrusters but I focused on not collapsing at the bottom and staying extended through my thoracic.  I bit tired afterward, but body felt good.  

PM Training:
AMRAP in 10 min @90%:
10 Burpees to 6"
10 Push Press 95lbs
10 Box Jumps 24"
30 Double Unders
Result: 5 rounds + 2 Burpees
--10 min recovery--
AMRAP in 20 min @75%:
100m Farmer's Walk 70lb/h
20 alt'ng Wall Runs
25 unanchored Situps

Row 400m
Result: 3 rounds + 100m + 20 Wall Runs + 25 Situps

Notes: Felt the first AMRAP went well despite the fact that my legs were pretty smoked from training earlier.  I put those thoughts aside and worked hard to pace properly.  Burpees felt good with no misses on the jump.  Unbroken push presses and focused on not overextending.  Box jumps suffered from lack of pop.  Double unders unbroken, still feeling really good.  Took my time on the second AMRAP as I saw this as active recovery work.  Good training session.

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