Saturday, September 7, 2013

Training: 9/6/2013

HRV: 102 (-/green)
HR: 48

Workout #1:
A. Front Squat: Build to Max (300lbs.)
B. Wtd. Strict CTB Pullup: Build to Max (20lbs.)

Notes: Felt lethargic warming up for the front squat.  Body is feeling fresh but everything felt heavy.  Haven't hit a heavy front squat over 90% in a while so didn't really know what to expect.   As the weight got heavier, I realized my legs had no pop.  Happy with the way 300 looked but would have liked to hit 310 (which I failed in the bottom of the hole).  

I have never built to a max CTB pullup before so on paper this looks terrible.  However, I doubt I could do a strict ctb pullup 2 months ago.  Also, the misses weren't more than a quarter inch from my chest, but I wanted to keep it legit and strict with no kipping or goosing.  I imagine this will be something I am going to start hitting more regularly to balance out the structural stuff from front to back.  As this number goes up, I could see all of my overhead stuff going up as well as the mobility/strength improves.  This workout only took 1 hour with warm-up so I am going to chill for an hour and then hit the squat cleans because of personal training and work commitments.  I will have a nice long rest before coming back for third workout.  I am shooting for under 7min for the 30 squat cleans.  We shall see......

Workout #2:
30 Squat Clean For Time (225lbs.)
Time: Man, what was I thinking going sub 7min here.  Even though I have been hitting the CP capacity stuff recently, I wasn't anywhere close to what my goal was.  I hit this workout about an hour after the first one.  Legs were a little dead building up with one squat clean every 30sec up to 255.  I went back down and got to work.  Thought my technique was good, but the legs and lower back just weren't there.  Zipped through the first ten in about 2min and then things started slowing down and my lower back started to get tight (still feeling it from KB Swings on Wednesday).  Tried to push the pace as much as I could but failed a couple of reps in the process.  End of a tough week so not having my legs under me at this point isn't much of a surprise.  I am going to start hitting this domain more often so we shall see if there is improvement here.  Would like to get this down to sub 8min by the end of the next cycle.

Workout #3:
5 Rounds For Time:
250m Row
50 Double Unders
5 Wall Walks
Time: 12:02

Notes: Got back to the gym at 4:30 and starting warming up with some rowing, mobility and short sets of double unders.  Plan going into this workout was to hit the rows at 90% and then go unbroken on doubles unders before pacing the wall walks.  That is what I did through the workout.  The wall walks slowed a little bit as my shoulders were fatigued.  I was pleased with th effort.

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