Sunday, July 27, 2014

Training: 7/23/2014

AM Training:
A. High Box Jumps: 4 x 1.1.1; rest 3 min, step down to a lower box b/t each rep; stay safe
B. Hang Snatch + Snatch: 4-5 x 1+1; rest 3 min (185,195,205(f),205(1+f), 185(1+f))
C. OHS: 5 x 4,4,2,2,1 @31X1; rest 3 min (165,185,210,235,275(f))

Notes: Box jumps got me pretty warm but my legs were still very sore from Monday's workout.  Hit a 43" box jump for 3 and called it there.  Shoulder felt good on snatches, but I just lacked pull today.  Off the floor it was a little forward as well.  Number just don't seem to be pushing up.  OHS felt good.  Happy with 235x2 but missed at 275.  Legs were just dead.

PM Training:
Row 10 min warmup
AMRAP in 15 min:
Row Sprint 20 sec @95%

dismount & rest until HR drops below 120bpm b/f next sprint
Result: 9reps
Avg. HR: 145 BPM
Max HR: 168 BPM

Notes: Hit the row for ten minutes did a little foam rolling and got to work.  Was holding a 1:23 on the rower.  Not impressive but the best I can do.  Haven't seen anything below 1:20 in quite some time.  Maybe change the damper?  Heart rate came down pretty quickly though

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