Friday, December 6, 2013

Training: 12/4/2013

HRV: not working

AM Training:
A. Power Clean + Jerk: 1 rep every 45 sec for 15 reps - 85% effort
B. Power Snatch: 8 x 1; rest 2-3 min - 70-80%1RM
C. GHD Raises: 3 x 6-8; rest 90 sec

Notes: woke up feeling good after a good night's sleep. Got to the gym and hit some BB warm-up while also mobilizing the hips and shoulders.  Focus on the power clean for the day was getting the bar back, staying under my own center, and moving the bar around me (I tend to throw myself into the bar to make contact).  Power cleans felt a little heavy warming up, but they started feeling better as I got into the third or fourth minute.  

Power snatches were off today.  Shoulders were fatigued but my pull was off.  I was leaning back and throwing the bar out, instead of dropping my hips and extending up.  I think I have the gist of how it should feel now.  I will give it a go on Friday.  

GH raises went well.  Finally understanding that I need to drive my glutes forward as I contract the hamstrings.

PM Training:
Row 500m@85%/rest 2 min x 9

Notes: Didn't have much time to warm-up for my row workout so I got right to work.  Was able to hold a consistent pace for all sets though it was definitely mentally grueling.  Quads were very fatigued during this, though lungs and heart rate felt good.  Man this sucked.  

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