Friday, November 29, 2013

Training: 11/27/2013





HRV: 91 (+8/amber)
HR: 55


AM Training:
A. Power Clean + Jerk: 1 rep every 45 sec for 12 reps - 85% effort (225x4,235x3,245x3)
B. HPC: build to a TnG 10RM in no more than 3 attempts (185,205,225)
C1. Bench Press: 3 x 3-5 @30X0; rest 20 sec (225,225,235)
C2. Ring Dips: 3 x amrap unbroken; rest 3 min (20,15,15)


Notes: Went up to Crossfit Boynton Beach and trained there.  Figured I get out a little bit and see some of the community.  Power clean and jerks felt good and I was focusing on not over-pulling on the power cleans.  No misses and jerks felt good.  Had a bet with Jason on the HPC and was able to hit my mark at 225lbs.  The limiter was my thumbs being able to deal with the pain of my finger nails being ripped out.  

Moved onto bench press and I was focusing on solid technique with shoulder in good position.  I don't know if it was lack of exposure or change in technique, but it felt heavy today.  Ring dips were okay, but I burned out quickly after the bench press.  Overall, I had a pretty good first session.
PM Training:
Row 500m@85%/rest 2 min x 7



















Notes: Got to this second row workout in the afternoon.   Had pretty good energy going into it and since I really haven't done any aerobic work in a while, I didn't know what to expect.  After  a 1k row and then some mobility, I got to work.  Focused on solid strokes and keeping the stroke rate between 29-31.  The limiter was definitely the burning in my legs, but my lungs felt good.  Times were right there from when I was doing this in early October.  Felt good afterward.

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