Sleep ~10p-430a Took awhile to fall asleep last night. HRV didn't work for me this morning. The RR wave was blinking red & green like xmas lights.
AM Training @ 8a
A. Power snatch off high blocks: build to max
53, 63, 73, 83, 88, 93, 93, 98F. Did 93 twice as I wasn't sure about the depth. Hard to tell from video. Missed @ 98 & called it.
B. EMOM Pwr Sn TnG x 5 @ 55% 1RM x 10 min
Hit a new power snatch max on Saturday from the hang. 113lbs x 3 which was a 10lbs power snatch PR. Used 63lbs today. Focused on not being so tentative in my set up, but rather just ripping the bar off the ground & moving. Sometimes I set up for even lighter loads one hand at a time as if I'm doing a max effort. From there focused on not moving feet & being efficient with breathing/movements. Felt good.
13s/10/10/10/9/9/9/9/9/9s
C. Weighted chin up mixed grip 1-2 reps x 4. Rest 3 minutes
warm-up 3x15, 25, 35lbs. Then 2x45lbs, 2x53lbs, 1x62lbs, 1x67lbs (barely) 5 lbs PB.
Video here.
45 minute hike in the afternoon & an hour nap before heading back to the gym.
PM
30 hang cleans & 135#
50 pistols
2k row
for time.
This is the 2nd workout from this year's regionals, but done in reverse fashion. I had estimated that it took me ~4:25 to finish the cleans in May. It was my goal to finish them in under 3 minutes today. Finished right around 2:40. Split it up like into 11, 5, 5, 5, 4. Could have rested a bit less between sets most were 10-20s.
Pistols were constant but probably slower than when I was pacing against others. Today this took ~2:20. Did 51 as my unsupported leg touched the floor on one.
Row was tough to get into. My rear felt asleep the whole time as if I'd been in the car for hours on a road trip.
Splits were 2:08.2, 2:11.2, 2:08.4, 2:03.7 for an 8:31.4 total. I think I rowed somewhere around 8:45 overall when I lead off with the row in May. I definitely had a lot left in the end. Need to learn to dig it in sooner than the last 150m or so when I finally started pulling sub 2:00 pace.
Overall time 13:56.
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