Friday, August 9, 2013

Training: 8/7/2013

HRV: 103
HR: 53

EMOM for 10 min:
4 HPC + Push Press (add as able, start w/135)
4 Lateral Barbell Burpees
Complete (135x3, 145 x 3, 155 x 4)
--5 min recovery--
AMRAP in 10 min @90%:
10 KB Snatch L 53lbs
10 KB Snatch R 53lbs
15 Pushups
30 Double Unders
Result: 4 rounds + 15 snatches
--10 min recovery--
AMRAP in 15 min @75%:
200m Sandbag Carry, ~80lbs
15 Russian KB Swings 36lbs
20 alt'ng Step Ups, 20"
Result: 3 rounds + 200m SB Carry + 15 KB Swings

Notes: Felt pretty good waking up today.  Not as sore as Tuesday.  Worked out after my noon class with some rowing, mobility, and dynamic stretching.  Mid back was still flared up, but I decided to work through it.  Started with 135 on the HPC + PP and found that my quads were still bruised and sore from the hang power cleans from the weekend.  Muscled through it but it was tough all around.

Moved to the AMRAP which I new would be tough.  Back was inflamed after the first set of KB snatches.   Pushups and double unders unbroken.  Lower back was smoked after this.  Hit the back off 20min after and felt good.

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