Saturday, September 21, 2013

Training: 9/20/2013

HRV: 102 (-2/green)
HR: 52

AM Training:
A. Snatch Balance: 7x1; rest 2min (205, 215, 225, 235, 247.5 (f). 247.5, 255(f))
B. Push Press: 3RM (245)
C. Strict CTB Pullups: 4xAMRAP (-1); rest 2min (5,5,5,4)

Notes: Good morning of training.  Didn't have very long to warm-up but I was able to get my shoulders loose quick enough to get my entire workout done in an hour.  Getting much more comfortable with snatch balance and this transitioned into confidence in the catch position of the snatch.  After my last set of snatch balance I decided to build to a heavy single snatch in 4 attempts and was able to hit a personal best, my first since April 2012.  I finally got the monkey off my back and it felt pretty smooth.  I probably had more in my yesterday but I will take the pr.  Since I hit 255 last week in the push press for 3 I tried to jump to 260 and missed on the second rep.  On the CTB pullups, I noticed that my shoulders are rolling forward at the top.

PM Training:
10min AMRAP @ 80%:
Run 100m
10 OHS (95lbs.)
Run 100m
10 T2B
Result: 5 Rounds + 100m Run
-rest 5min
10min AMRAP @ 80%:
Run 100m
1 Rope Climbs
Run 100m
10 KB Swings (24kg)
Result: 5 rounds

Notes: I was feeling good after the morning session, but since this workout was going to be done at lower intensity, I didn't really have motivation to warm up and get going.  Ran a bit, did some mobility and then got to work.  Took a couple of sets for the OHS to smooth out but as they did I noticed my left patellar tendon started to flare up.  T2B were smooth and unbroken.  Rope climbs were efficient and the KBS were surprisingly easy.  Hit a little bit of cool-down stretching after and was feeling good.

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