Saturday, August 24, 2013

Training: 8/24/2013

HRV: 99 (-5/amber)
HR: 54

7min AMRAP @ 85%:
1 Legless Rope Climb (15')
10 Front Rack Walking Lunges w/ Axle Bar (155)
Airdyne 20 cals
Result: 3 rounds + 1 Rope Climb + 6 Walking Lunges
-rest 3min
7min AMRAP @ 85%:
5 Shoulder to Overhead w/ Axle Bar (155)
10 Lateral Bar Burpees
30 Double Unders
Result: 5 rounds + 5 Shoulder to Overhead
-rest 3min
7min AMRAP @ 85%:
250m Row
10 Axle Bar Deadlift (155)
15 Box Jumps (20")
Result: 3 rounds
-rest 3min
1mile Run @ 85%
Result: 6:49

Notes: Had a hard time getting to sleep last night.  Felt good waking up and decided to go to the gym and get my workout in.  I have used the axle bar once before and I knew it made things harder.  I was feeling good warming up and I got into the workouts pretty quickly.  I was supposed to use 135lbs. for the axle bar but accidentally put on 155lbs..  After realizing this, I decided to to stick with it as it was unmanageable.  Rope climbs felt okay but my butt was cramping up from the lunges, had to keep the airdyne in check as to not redline.  Moved to shoulder to overhead and this wasn't too bad.  I remember doing this a few months ago and it was terrible.  Felt fine today.  Lateral burpees were pretty taxing but I was able to crank through them and go unbroken on double unders.  Rowing sucked, but the deadlifts weren't too bad.  Stepped down from the box the first two sets but then bounded after and it was less taxing. 

Went on to the mile run.  Haven't ran a mile (in a workout) in probably 6 months.  Breathing felt good and body was not the limiter.  Heartrate was just high and I didn't want to redline.  The 800 back felt good and I really found my technique and cadence.  Have to remember: heel pull to butt! 

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