Saturday, November 30, 2013

Training: 11/29/2013

HRV: 100 (+6/amber)
HR: 53

AM Training:
20min Z1 Airdyne/Run

Notes: Was supposed to hit a 35min Z1 session but I had to teach a class in the morning.  Felt good to get moving and my arms are less sore than yesterday.  Still can't straighten them without pain.

PM Training:
A. Power Snatch: build to a moderate single in 10 min (190, 205(too low))
B. Back Squat: 6 x 4,3,2,3,2,1 @20X0, rest 3 min (70,72,75,72,75,77%) (252,259,267,259,265,272)
C. Snatch grip RDL: 3 x 4-6 @4110, rest 90 sec (155,165,175)
D. Reverse Hyper: 2 x 15; rest 1 min (complete)

Notes: Went home and took a nap after the morning classes.  Ate and then went to the gym.  Rather than a long drawn out warm-up, I decided to get to the bar and hit mobility in between sets of snatch.  This allowed me to cut down the warm-up time and also reduce the total gym time.  My traps were REALLY sore.  I think it was from the touch and go hang power cleans from Wednesday.  Thankfully my forearms were feeling good.  Pull felt good, but I was a little late causing a little bit of the bump out on the bar.  Hit 190 for a an easy double and went to 205.  Hit it 3 times but was a little too low for a power snatch.  

Moved onto the back squats and these felt fast and easy.  Need to take what I have been doing on the 10sec eccentric training to rep work.  Snatch grip RDL smoked my lats.  Keeping the bar close and going right below the knee makes it much more difficult.

Finished off with reverse hypers (loosened up my back) and some calf and thoracic mobility.

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