Sunday, October 6, 2013

Training 10/2/2013

HRV: 96 (+4/green)
HR: 54

AM Training:
Row 500m @90%/rest as long as it took you x 10

-5 min block rest b/t rds 5 & 6.
Result: Avg.=1:44.5, 29 s/m
1. 1:45.6
2. 1:45.2
3. 1:44.4
4. 1:44.2
5. 1:43.8
6. 1:44.4
7. 1:44.1
8. 1:43.7
9. 1:43.3
10. 1:42.9

Notes: Was not looking forward to this workout but I knew I had to put forth a good effort in order to continue my growth on the rower.  Warmed up with a 5min row and then a little bit of dynamic mobility.  The leg pain really started on the 3rd set and it got bit worse on the last couple of sets before the 5min break.  From there I tried to go negative splits for the remaining sets.  Was hurting a bit on the last set but recovered within a few minutes.  Happy to be done with this workout and that I was able to hold better splits than last week.

PM Training:
AMRAP in 7 min:
1 No Ft Rope Climb to 15'
5 Sandbag C&J - ~100lbs
50 DUs
--4 min recovery--
4 rft:
10 Squat Clean Thrusters 135lbs
15 T2B
20 Box Jumps 20"
Time: 12:27

Notes: I felt pretty good warming up, but I could definitely feel that the morning training combined with the training earlier in the week effected me.  As soon as I started the first workout, my heart rate skyrocketed and I was struggling to press forward without relining.  I took my time a got through the first workout.  Was squat cleaning the first set of sandbag clean and jerks but then decided to power clean afterward.

Second workout, I broke up the thrusters even though I think I could have done some larger unbroken sets.  I think this was a good idea because even though I wanted to quit after the first round, I was able to chip away and stay with it.  I was happy I had good push towards the end and gave a solid effort overall.  I am happy that 135lb. thrusters aren't much of an issue for me anymore.  

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