Sunday, September 1, 2013

Training: 8/30/2013

HRV: 101 (+1/green)
HR: 50

AM Training:
A. Snatch Balance: 5 x 2; rest 2 min (185,205,215,225(1), 225(1))
B. Snatch: 7 x 1; rest ~2 min - RPE ~80% (185)

Notes: Legs were a little tired warming up.  Warmed up the shoulder very well because I know that get the bar in the proper position in the snatch balance is very key.  No problems catching the bar in the slot with everything under 205, but from there, I felt week with the bar stacked in the bottom of the catch position.  I have to get used to this and make it stronger now that I am mobile enough to catch in this position.  Snatches were a bit messy afterward but I was able to hit 185x7.

A. Front Squat: 3 stage protocol - keep all sets to ~85%RPE today (275,195,225,245,140x2x5)
3 Power Snatch ladders 1-5 for time, 155lbs (10:11)

Notes: Got back to the gym at 2:30 for this workout.  Didn't take long to warm-up but I made sure that my hips and shoulders were ready to go.  Built up to 275 on the front squat and cut it there because it felt tough for the day and the fact that I was only supposed to go to 85%.  Last back off triple felt good at 245.  Moved onto the snatches and they still felt a little off from the morning.  The catch felt off because the bar was swinging.  2/3 of the way through I made a little tweak in my technique and it made all the difference.  I will try to verbalize as best as I can: Instead of sitting my hips down and back, I dropped my hips allowing my knees to get out of the way and bodyweight to get into my midfoot.  This is all happening while I continue to accelerate the bar up.  Cooled down and felt good after about 5min.

PM Training:
AMRAP in 10 min:
25 T2B

50 DUs
Result: 4 rounds  + 25 T2B + 43 Double Unders

Notes: Was not looking forward to do this workout because I thought it would hurt.  I was pleasantly surprised when I got into the first round that my breathing and heart rate were very much in control.  Toes to bar felt smooth and I was trying to stay very efficient.  Limiter was a combo of grip and abs, especially toward the end.  Tripped on my last set of double unders and it cost me finishing the round.  I was pleased with how this workout went.

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