Saturday, August 17, 2013

Training: 8/17/2013

HRV: 102 (-/green)
HR: 46

6 min AMR@85%:
10 OA DB Snatch (alt) 75lbs(70 KB)
10 Ring Dips
Result: 4 rounds + 10 Snatches
--3 min recovery--
6 min AMR@85%:
5 Man-Makers 35lbs
10 T2B
Result: 2 rounds + 5 MM + 3 Toes to Bar
--3 min recovery--
6 min AMR@85%:
10 OHS 95lbs (try narrow grip if able)
1 Rope Climb to 15'
Result: 5 Rounds + 10 OHS
--3 min recovery--
6 min AMR @85%:
10 Plate OH Walking Lunges 45lbs
10 Burpees onto 45lb plate
Result: 5 Rounds + 10 Lunges + 3 Burpees
--3 min recovery--
6 min @85%:
Row 1k
amrap Double Unders in remaining time
Result: 162 Double Unders 

Notes: Got a good night's sleep last night.  Woke up in the morning and got right to the gym.  Warmed up for about 25 minutes, and then rather than let me energy dwindle I got to work.  First AMRAP wasn't too bad as the turn over of the snatches wasn't too aggressive.  Dips felt okay and I was able to recover during the movement.  The next AMRAP with the man makers was slow.  The man-makers on the KBs require a lot of stability but I realized that I needed to lock out the opposite arm in order to row the KB properly.  Bar was slippery on T2B because of the amount I was sweating.  The OHS/Rope climb was a little rough because this is where the turnover of movements started to catch up to me.  Shoulders were also smoked from HSPU the day before.  Narrowed my grip on OHS but I was able to hit all reps unbroken.  Rope climbs were smooth and efficient.  Last AMRAP I rowed at a 1:55 pace and got off at 3:50.  Went right into the double unders and hit 60 in a row.  Forearms started to fatigue a bit so I started hitting sets of 30.  Lot of sweating, lots of grunt work.

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