Tuesday, November 12, 2013

Training: 11/11/2013

HRV: 97 (-6/green)
HR: 56

AM Training:
A. Power Snatch @165lbs: 20 reps for time
Time: 4:03

Notes: Felt pretty good this morning.  Got to the gym and worked on some mobility before quickly building up to a touch and go set of 5 with 145lbs..  I then started the workout.  Went with 5 unbroken reps to start for two reasons: 1. I wanted to know how that would feel if I had to do a workout with a bunch of heavy-ish power snatches 2. I thought getting a nice chunk out of the way early would be beneficial to my overall time.  Didn't feel too winded after the first 5 and then went with a double.  I think overall the limiter was just my ability to keep the bar close.  I need to focus on getting my hips in a better position if I am going to be doing singles.  If my hips are too high in the start, it makes it more difficult to get the bar in close and not have to lean back.  Starting breathing heavy in the middle area but it didn't limit me.  Felt good afterward.

PM Training:
A. Back Squats w/chains: 10 x 3 @30X0, rest 1 min (80lbs. + 200lbs. of weight for all sets)
notes-chains=30%1RM; 47%1RM on bar. (or, load as close to 77% as possible)
B1. Side Step-Ups: 4 x 8-10 @31X0, rest 30 sec b/t legs & 90 sec after (15lbs./hand x 4sets)
B2.  GHD Raises to parallel only: 4 x 4-7 @2120; rest 2 min (15lbs. for all sets)
notes-keep ribs down, pull up from dead stop @parallel. Adjust/weight as needed to fit rep range.

Notes: Came back in the afternoon for my second training session after eating.  Road to the gym with the windows up and the A/C off in order to get a sweat going to warm-up easily.  Warmed up my hips and calves before starting to load on weight.  Back squats felt good and I feel if I am diligent in warming up my calves, my squat feels a lot better.  Was able to keep speed high and the fatigue from lactate production was minimal.  Felt like I was getting some good work in.

Side steps ups were burning today.  Went with 18" of box and 15lb. DBs.  Was able to hold tempo and the focus was staying in good position and not arching at any point.  Felt good but quads and hams were burning.  GH Raises weren't too bad but still struggle in keeping body line tight.

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