HPA GOLD:
30:00 Row for Max Distance
*Note time/ avg pace/ limiting factors.
HPA - Power
Wednesday - Snatch mod + Jerk intense + EMOM MAP High %'s
A. Squat Snatch, 1 rep @ 90% RM x 5 sets, 2 min
B. BTN Split Jerk, build to a max
C. EMOM for 10 mins:
3 MU's
3 Squat Snatch @ 135lb/95lb
Power
ReplyDeleteA) 175#. Missed 4th set with 2 attempts.
B) 285#
C) First 2 rounds were fine, afterward did every other with 2 MI and 2 Snatches
Gold:
ReplyDelete7151 meters. Avg. pace = 2:06.0. Felt like limiting factor for most of the row was legs, not breathing. Kept heart rate pretty low through the first 20-25 minutes and then really went after it the last 5. Obviously was gassed at the end, but aerobically/breathing-wise felt fine most of the time. Pace stayed relatively steady throughout. After first 10 minutes was at 2:04.9, after 20 minutes was at 2:06.3, and ended at 2:06.0. I found minutes 13ish to 25 or so pretty mentally taxing. Had to stay focused to maintain my 2:05-2:08 pace in there. Overall, feel like I could do a little better if I redid this, but felt decent about it.
Power:
ReplyDeleteA. Completed almost. Still working to get up to weight on the wrist. Felt okay up to around 165. Hit one at 175#. Getting close to 90%.
B. 245# Constantly disappointed with jerks of late. Think I need to back off and figure out what is going on.
C. 7/10. I was finishing with about:15 left in the minute. This caught up to me quickly. 3 minutes + 1 off. 2 minutes + 1 off. 2 minutes + 1 off. First Met Con type work out with snatch in it in a very long time could have played a part in my fatigue. Felt sloppy.
Weds
ReplyDeleteAM
A. Split Jerk Cluster 195,205,215,215 First time jerking "heavy" in a while
B1. BP - 135,155,175,205
B2. subbed t-bar row for 10 reps
C. strict CTB . Hit 8 first few sets then a few less, finished with strict
used 50# DB for OH carries
PM
hill runs
~3:40 of constant hill run at 90% effort
rest 6:20 x 3.
Thurs
30 mins max meters on rower
8,111m. 1:51.9 average. Limiter would be breathing.
Gold
ReplyDelete8,132m
-limiter was muscular endurance in legs. Most likely stemming from AMRAP BS (-2) and the residual soreness from GHRs (haven't done those in a WHILE before yesterday. Identified a weakness!
Power
ReplyDeleteA. 205 - 5 makes, 3 misses, had some trouble getting started but made last 3 in a row
B. 225, 245, 265, 285f - shoulder and upper back very fatigued
C. did 7 rounds and stopped, had it in me to finish the 10 but didn't want to really push myself too hard, I am just starting to feet better as far as sinus infection goes and was happy with how I handle the breathing today. I finished first 6 rounds in 25-27 seconds going touch and go on the snatches, last round went singles on snatches, was losing group.
Lots of fatigue today, wrists a little achy, had some soft shoulders when catching snatches, especially right shoulder. I think I have just accumulated too much fatigue to recover from day to day. Tomorrow is an off day, should feel pretty good sinus infection wise to be ok with breathing by friday but not sure how body overall will feel.