Tuesday, November 26, 2013

Training: 11/25/2013

HRV: 89 (-15/amber)
HR: 58

AM Training:
A. Power Clean: build to a moderate single in 10 min (265 (failed 285x2)
B. BB Jump Squats: 4 x 6 @10X0, rest 75 sec (115,125,145,155)
C. Back Squats w/bands: 10 x 1 @20X0, 55%(bar weight); rest 75 sec (200lbs. + 2 purple bands)
notes-explode up

Notes: Felt pretty good warming up.  Didn't want to warm up too much as I didn't want to damper my CNS. Made sure my wrists were warm and then starting building to a heavy power clean.  Haven't lifted in quite some time so it was difficult to judge what was a challenge or not.  Hit 265 without much trouble and then jumped to 285.  Kept banging the bar out front and I couldn't stop the bar.  I think I was trying to over pull and ended up lying back and throwing the bar out.  Little frustrated, but I know the weight will come.

Moved on to the jumping back squats and built up from set to set.  Squat felt good, and I focus on being explosive at the top.  I have never done banded squats before but the set-up felt right.  It was tough at the top, but it didn't get really tough until the last 2-3 inches.  Focused on speed out of the whole.  Felt good.

PM Training:
9 min Versa-Climber HICT - high tension, HR~150-155
--2 min recovery--
9 min Row HICT - damper 10, low SPM, HR~150-155
-2 min recovery--
9 min Versa-Climber HICT - high tension, HR~150-155

Notes: felt good to breath a bit and sweat.  Was able to do the entire session with prescribed rest times.

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