Saturday, March 29, 2014

Training: 3/24/2014

A. Thrusters: build to a heavy triple (225lbs.)
B. RDL: 3 x 4-5 @4111; rest 3 min (185,225,245)
3 rounds for time:
15 Thrusters 115lbs
15 Bar Facing Burpees
Time: 6:30
4 rounds @moderate pace:
Run 150m
10-15 Hollow Rocks (stop if quality drops)

Notes: Got a good shoulder warm-up in today.  Noticed that I was needing to flare my elbows out in order to drive the bar behind my head.  So my focus was to keep the elbow in and drive back and over my head after lifting my scaps.  Need to continue to work on my shoulder internal rotation in order to do this consistently.  RDLs felt good.  

Wanted to figure out a good pacing strategy for heavy thrusters into burpees.  5s was just right because I was able to go 8/7 at the end to push the pace.  Bar hopping burpees felt a bit inefficient.  Need to work on those.  I was pretty tired after this workout but got the "cooldown" workout in.

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