Tuesday, August 27, 2013
HRV: 100 (+1/red)
A. Power Clean: 1 every 30 sec for 15 reps (205,215,225,230,235,240,240,245,250,255,255,255,255,255)
B. Back Squat: build to a heavy 5, then 2 x 5 @~10% less than your heavy 5. (300, 280x2)
C. Front Rack BB Split Squats: 3 x 4-6 @20X1, rest 90 sec b/t legs (115,125,135)
notes-note tempo change; no pause.
D. Strict Body Row to bar: 3-4 EMOM @20X1 for 8 min (complete)
notes-pronated grip; ensure holds done w/bar to sternum
Notes: HRV was red but I decided to train because not only am I a stubborn bastard, I got a really good night's sleep and felt good. If it the HRV isn't under 100 I train. Legs were still sore from Saturday, especially my low butt. God was that sore. Power cleans felt good but because my legs were tired I capped off the weight at about 90%. Back squats felt good as I warmed up. Was able to hit 300 and then went into my drop sets. Legs was cooked after this and kept it relatively light on the split squats. Shoulder were a little tight on the body rows.
5min Z1 Row
6000m @ HR 162
Notes: Heart rate crept up pretty quickly on the row so I couldn't get lower than about 2:04 without getting over the prescribed amount. Not too much of a problem although my butt hurt and my legs were a little tired from morning training. Felt good afterward.