Day: February 10, 2014

Sleepy Monday

Got really tired last night and was in bed at 11. Slept over 8 hours, but still feeling tired this morning before heading in to the 9am class. My low back is still tweaked, even with the rest day yesterday.

Warm-up

Strength

Back squat 5×1 @ 90%+

  • 10×45#
  • 3×135#
  • 3×225#
  • 2×275#
  • 1×295#
  • 1×300#
  • 1×305#
  • 1×310#
  • 1×315#

No misses today! Stayed in a better comfort zone and felt pretty good. Just Nanos again; no lifting shoes.

Olympic Lifting

Backwards MB throws overhead to work on hip extension. Then work up to a heavy power clean.

The throwing drill was messing up my timing, so I quit doing it. Did some cleans aw 135# and 155#, then went 185#, 205#, 220#, and 235# to match my power clean PR. I landed with really wide feet so decided not to go higher after that. My dropping under the bar kind of sucks.

Conditioning

7:00 AMRAP

  • 7 T2B
  • 14 HR Push-ups

Used the new stuff we learned in the gymnastics class to keep my legs as straight as possible in the T2B and my hip flexors didn’t fatigue like they normally do. I broke one round down to 5-2, but every other round was 7 unbroken, even the last round. I finished 5 full rounds plus 7 T2B and 6 push-ups. We had the option of doing hand release if we wanted and I figure if they are going to be in the Open they’ll definitely require the hand-release, so might as well work on it.

Back to the gym at 8 for open gym. Another rowing workout from the NCLab.

  • 5:00 mod, 3:00 rest
  • 5:00 hard, 3:00 rest
  • 4:00 mod, 2:00 rest
  • 4:00 hard, 2:00 rest
  • 3:00 mod, 1:30 rest
  • 3:00 hard, 1:30 rest
  • 2:00 mod, 1:00 rest
  • 2:00 hard, 1:00 rest
  • 1:00 mod, 0:30 rest
  • 1:00 hard, 0:30 rest
  • 0:30 mod, 0:15 rest
  • 0:30 hard

Row Pacing Template

  • Hard: 2000m PR pace + 0-5 sec (1:47-1:52 per 500m)
  • Mod: 2000m PR pace + 5-15 sec (1:52-2:02)

Oh my! What a fight just to stay on the slow end of the pace ranges. I think I messed up and only took 30 second rest after the hard 2 minutes, but it wasn’t so bad at that point. Going for 5 and 4 minutes hard was the worst. Racked up over 8,200 meters!