Wednesday, January 28, 2015

Training: 1/26/2015




AM Training:
A. Split Jerk: 1 rep every 90 sec for 6-10 reps (255-295)
notes-go by how you are feeling
B. Push Press: 2 x 3; rest 3 min (225,240)
C. B-Stance Squats: 3 x 4-6 @3011, rest 90 sec b/t legs Rear Foot + Front Foot Elevated Split Squat: 3x6 @ 3011; rest 90sec (135x3sets)
+
30-20-10:
Burpees
Wallballs
Time: 4:59

Notes: Foot was killing me today.  The arch is almost unbearable to get into a lunge position going into the gym.  As I was warmed up, it started to feel a little better.  Luckily my right foot is my lead foot and it didn't effect the split too much.  Knowing a false step could make things worse, I proceeded with caution and kept the weight under control.  Built in waves up to 295lbs. and stuck it without much difficulty.  The key has been to open up my extension (pec and biceps tendon).  Push press felt good and hit 240 x 3 (though there was a hick-up on the second rep).  Instead of B-stance squats I did front foot + rear foot elevated split squat to get good depth without putting pressure on my knees.  Felt really good.  Tester went well despite my foot.  Breathing was good but the front of my shoulders were roasted.

PM Training:
AD 30 cals @95%/rest 6 min x 5
--10 min recovery--
AD 90 sec for cals
+
20 min aerobic/Z1 cooldown

Notes: Afternoon training went well.  The limiter here was definitely the pain in my legs and fatigue as I got into the final 15seconds in each interval.  Legs were full of blood and couldn't put out power in the 90sec interval.  Not too bad of lactate pain in the head, some in the body.

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