Friday, August 23, 2013

Training: 8/21/2013

HRV: 106/(+3/amber)
HR: 49

AM Training:
A. Power Clean: 1 every 30 sec for 12 min, wave load (185,190,195,200,195,200,205,215,210,220,230,230,225,235,245,250,240,250,255,260,250,265,270(f), 270(f),265,270(f))
B. Split Jerk from blocks: 5 x 1; rest 2 min (2-3 @85%, 2-3 @90%) (267.5,285)
C. Front Squat: 6 x 3 @20X0, use 60%; rest 60 sec (explode out of the hole) (185)
D. 20 Bar Muscle Ups for time (Unbroken 1:09)

Notes: Despite the fact that I was amber, I hit this workout as prescribed.  If the HRV goes amber and it's because of a parasympathetic jump I don't acknowledge it.  Warmed up the lower body and external rotators of the shoulder and got to power cleans.  No real issues with the cleans themselves but more with changing out the weights like a mad man.  Had to double up my reps a couple of times because the time ran over.  Got buckled by 270 a couple of times because my legs were pretty spent from the previous reps.  I was able to hit 265 multiple times without much of an issue.  Have to keep the arms relaxed as possible.  

Moved on to split jerks and since my legs were pretty smoked, these felt heavier than usual.  This was a good opportunity to gain confidence in the jerk when I am not feeling my freshest.  267.5 wasn't much of an issue, and I was getting the bar behind and stacked.  I was locking out 285 out in front a little and after tweaking some things afterward I noticed my lats were tight making it difficult to the my arms stacked.  After I went to the front squats and didn't have any issues. 

Finished off with the 20 bar muscle ups for time.  Sloppy first few reps slowed me down at the end and forced me to take mini breaks on top of the bar.  Happy to go unbroken here.

PM Training:
AMRAP in 12 min @90%:
10 Power Snatch 75lbs
10 Ring Dips
10 Wallballs
Row 300m
Results: 4 rounds + 10 PS + 10 RD + 6 Wall Balls
--10 min recovery--
AMRAP in 18 min @80%:
100m Farmer's Walk 70lb/h
30 Double Unders
15 C2B
Run 400m
Result: 3 rounds + 100m FW + 30 DU

Notes: Completed this workout later in the afternoon.  Short 20 minute warm-up and then got to it.  Power snatches felt low effort though my technique felt terrible.  Ring dips were no problem and I practiced a little bit of butterfly kipping.  Wall balls are feeling better and better.  Kept the rowing at 1:56.  I think I should be going faster here but I just can't hold the power output.

Took my time on the second amrap and because my lats were pretty smoked I broke the pullups up into 5s.  Unbroken on double unders.  Farmer's carry broken in 50m/50m.  400s at 2:00 pace.

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