Wednesday, October 2, 2013


HRV: 102 (-1/green)
HR: 51

AM Training:
A. Back Squat: build to a heavy single (350)
B. Snatch Balance: 5 x 1; rest 90 sec - moderate wts, fast. (165,185,205,225,225 (f))

C. Snatch: amrap in 4 min, 190lbs (12 reps)

Notes: Felt a bit tired today as it was Monday and its always tough for me to get fired up on Monday.  Built up to 350 on the back squat which is 10lbs. under my PR.  I am pretty happy with this since our focus in training has shifted to more of capacity and lactate work than getting stronger.  If I can hold onto the strength gains that I have accomplished while also getting more aerobically fit, I will be ready for the upcoming competitions.  Snatch balances have been feeling better and better week to week and my shoulder mobility is definitely improving.  Of course, my upper back strength and stability has also gotten better.  Very happy with how the snatches in the AMRAP felt.  No misses, no bobbles, just strong pulls and solid catches.  May have been able to push the pace a little more, but I haven't gotten all that much exposure to this, so I didn't know what to expect.

PM Training:
3 rounds @95%:
amrap unbroken MUs
15 TnG Power Snatch 75lbs
20 Burpees
15 cals AD

rest 10 min b/t rounds actively
Times: 3:00, 3:01, 2:58 (10 muscle ups in all sets)

Notes: Haven't done something like this in a long time.  Warmed up with mobility and then hit one interval at high intensity with 60% of the reps.  First set was okay though my snatches felt off.  Second set hurt a little bit more than the first but the snatches felt better.  last set felt the best in terms of movement of the three but hurt the worst after.  I had heart burn and a headache afterward.  Might have eaten too close to this workout.  Overall happy with the work output for the three sets.

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