Friday, August 9, 2013

Training: 8/9/2013




HRV: 104 (+4/green)
HR: 45

AM Training:
Row 5 min @Z1
+
Row 10 min @HR~162
--2:30' recovery--
Row 8 min @HR~162
--2:00' recovery--
Row 6 min @HR~162
+
Row 5 min @Z1
Distances: 2559m, 2006m, 1476m

Notes: Felt good warming up on the row despite my lower left side of my back/SI joint was bothering my.  Still flared up from last weekend I suppose.  Caffeine definitely helps stave off the pain of early morning intervals.  Heart rate started creeping in last couple of sets.

pm:
Narrowing OHS stretch in warmup

A. Power Snatch + Squat Snatch: build to a moderate weight of the complex (185)
B. Back Squat: 3 stage protocol (330,232,255,275,165x3)
C1. Narrow Grip OH Squat: 3 x 6-8 @3111; rest 60 sec Complete
notes-build in weight only if you can complete sets w/jerk width grip
C2. Strict Ring Rows: 3 x 3-5 @21X2, rest 60 sec Complete
C3. Hollow Holds: 3 x accumulate 60 sec, rest 2 min Complete

notes-toughest variation you can complete for ~60 sec

Notes: Felt good going into this workout but I think I took too long in my warm-up and I was fatigued before I even started snatching.  Right away I could tell that my shoulders were fatigued and catching the bar was tough.  Catching all the way in the hole was also rough on the left SI joint.  Managed to hit 185 after barely missing the snatch the first time.  Decided to call it there and move on to squats.  Squats felt heavy and quads are still bruised and sore from last weekend.  Went from 325 to 345 and missed.  Went back down to 330 and hit it.  Went down to triples and they felt good.  Overall I lacked the brain power to control my body under load.  OHS's felt good.  Ring rows felt better than ever (could be from shoulder mobility).  Hollow holds were rough and I actually cramped in my ab.


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