Thursday, September 19, 2013

Training: 9/16/2013

HRV: 104 (+1/green)
HR: 47

AM Training:
A. C&J: 5 x 1 @80%; 5 x 1 @85%; rest 3 min (230, 245)
B. Back Squat w/chains: 6 x 2 @20X2; rest 2 min (255 + 80lbs. of chains)
notes-load so bar speed stays good; no grinders

C. Jerk Dip Squats: 2 x 5; rest 90 sec (255,285)

Notes: Felt a little tired this morning despite the fact that I got a solid night's sleep.  My left rhomboid has been tight the last couple of days and it has been pulling on my neck so I felt a little off warming up.  Cleans felt heavy today, though I focused on pulling more vertically.  I have to resist the urge to hit rather than shift into the forefoot and continue the extension up.  No misses on the cleans and they got easier as my brain warmed up.  Back squats were rough.  The second rep each time was a real struggle at the top.  My upper back wanted to give when the chains came completely off the ground.  No issues on jerk dip squats.  

PM Training:
AMRAP C2B in 2 min
Reps: 52
rest 2 min
3 rounds for time:
Run 400m
15 Wallballs
20 Box Jumps 20"
Time: 8:39
rest 2 min
AMRAP C2B in 2 min
Reps: 45

Notes: Was feeling nervous going into this workout.  I have a strong disliking of CTB pullups because of the hand pain they cause combined with the metabolic effect of doing them in high volume.  Kept everything under control on the first set though I tore on my right hand.  Moved onto the 3 RFT and tried to push the runs because I knew I would be able to go unbroken on the wall balls and box jumps and those movements are pretty finite in terms of the time they take to complete.  Runs were all done in 1:45.  Wall balls felt good but my calves were smoked after. I was happy with how the second set of CTB felt and there wasn't too dramatic of a drop off.  

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