Sunday, October 20, 2013

Training: 10/18/2013





HRV: 102 (+8/green)
HR: 54

AM Training:
3 x 3 slow Snatch Grip Sots Press from behind in warmup (complete)
+
A. Power Snatch: 3 x 1.1.1.1.1; rest 15 sec/3 min (165,175,185)
+
6-5-4-3-2-1:
Deadlift @315lbs
Box Jump-overs 24" 
One Arm DB Snatches/arm 55lbs
Time: 5:58

Notes: Back wasn't feeling too bad today but my butt and hamstrings are really sore.  Made sure to warm-up shoulders, hips, and lower back well before getting into power snatches.  Snatches felt pretty good today though I was a little late on my pull.  I have to get my hips underneath me a little earlier so that I can use my legs to elevated the bar more instead up wipping back with my lower back.  No misses and I was able to hit 185 for 5 reps, something that was a struggle on Tuesday trying for 2.

Moved onto the tester.  Haven't done heavy deadlifts in a while so I didn't know how this would feel.  No real issue with the deadlifts but I definitely felt the effects from the deadlifts in Wednesday's tester.  The snatches definitely get your heart up but I feel comfortable being able to push through on that weight.  Did too many reps a few times but no matter, the effort was there.  Back wasn't too bad afterward.  


PM Training:
Event 4 (game day rules)
In 7 min:
60' HS Walk* - 12' increments, 1st must be done unbroken. 1 Burpee penalty for fractions.
50 Wallballs 20lb

AMRAP MUs in time remaining
Result: 26 Muscle Ups

Notes: Felt pretty good going into this workout and my goal was 30 reps.  Went unbroken on HS walks and then unbroken on the wall balls.  I planned on breaking them up but they felt easy so I decided just to keep going.  Took ten seconds rest and then got to the rings.  A little disappointed that with 4:20 on the clock I couldn't get all 30 reps, but that's life.  I think I was a little too aggressive with my swing and too late with my hips.  I will keep this in mind going forward.



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