Tuesday, September 3, 2013

Training: 9/2/2013

HRV: 103 (-3/green)
HR: 46

A. Power Clean: build to a heavy triple (255)
B. Squat Clean: 1 EMOM for 15 min; ~85-90%1RM (245x5,255x6,265x4)

Notes: Tough training session this morning. Body was feeling good but it's just hard to get your mind and body in sink at 8:30am when you are used to hitting your first training session at around 10am.  No matter.  I was happy with hitting 255 as that was the number I had in my head.  Missed it the first time (caught too deep), but hit it the second time around with relative ease.  Didn't want to push it further as technique was likely to break down.  EMOM was rough.  Legs look a little while to get going.  Pull felt good but 15 tough reps got my mind spinning by rep 8.  No misses so I am happy with my effort.  Did some spine decompression after and a quick cool-down.  Ready for workout #2.

A. Triple Jump/Reverse Shot Toss - 10-12 min practice
B. One Arm DB Snatch: find a 3RM/arm
C. Back Squat: 3 stage protocol, keep to 80%RPE today on the max, skip the triples.

Notes: Headed outside and warmed up with some 50m build-ups.  Because of the heat, it didn't take long to get warm.  I worked on the reverse shot toss and bounding.  Was consistently throwing over 38' and hit 40' at one point with no foot faults.  Moved onto the single arm snatches and since I don't have heavy dumbells at my gym, I decided to use a bar.  It was a bit awkward at first but it actually feels like it might translate well into a heavy snatch felt the relaxation through the arms and the extension through the hips.  On the last rep on my right arm my scap levator/rhomboid complex flared up a bit.  This has happened before but with some soft tissue work tomorrow, I should be fine.  Kept it relatively light on back squats.

A. Strict Body Row to bar: 2-3 EMOM @20X1 for 6 min
notes-pronated grip; ensure holds done w/bar to sternum
3 rounds for time:
Row 500m
12 OHS 135lbs

21 T2B
Time: 11:20

Notes: Felt pretty good by the of the day.  Warmed up for this workout with a little rowing and mobility.  Went through the movements at 30% volume and prepared to start.  I noticed my abs were still really sore from Friday but I was hoping I would be able to push through anyway.  Rowing stayed consistent throughout the workout staying at about 1:55-2:00.  OHS were all unbroken, and the toes to bar in two sets for the first two round and then 3 in the final round.  I was hurting afterward but recovered fairly quickly.  Don't think I could have gone much faster here.  Maybe went a little faster on the rows but I think that would have taken away from the OHS.  Happy with how those felt, and I think power snatching and setting the shoulders in the right position is more important than getting a rep right away.

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