My HRV recovered back up to 109 this morning and my resting heart rate was down 10 beats to 43. When the HRV was in the orange on Thursday morning, I should have probably held back a little in the workout that day. Active recovery to the rescue! I was up earlier than normal so chilled with my coffee before hitting the garage. Warmed up with 3 minutes on the Ski Erg (616 meters).
Coffee Squats
Pause Back Squats (5s in the hole)
- 10×45#
- 5×135#
- 5×155#
- 3×175#
- 3×195#
- 3×215#
- 3×235#
- 3×255#
I only planned on hitting 235#, but it was feeling so good I had to go another set. I first put 245# on the bar, but bumped changed my mind before going and was glad I did. Felt good!
Then to CFi for the 10am class.
Warm-up
- Crossover Symmetry Activation
- Bottom Squat Hold
- PVC Pass-thrus
- 5 Hang Muscle Snatch (45#)
- 5 Snatch Press (45#)
Power Snatch
- 3×95#
- 3×115#
- 3×135#
- 2×155#
- 1×165#
- 1×175#
- 1×185#
- 1×195# (PR)
Knew I wanted to go for that PR today when I saw snatch work on the board. Felt solid.
Conditioning
14 Rounds (Partner)
- 12 Burpees
- 12 Air Squats
- 12 Pull-ups
Killed it with Bryan by going 6-6-12-6-6 every round. We picked up the pace in the last 2 rounds to finish at 13:51. Great workout and was nice to be able to knock out quick air squats.
Midline
2x with a partner (20#)
- 10 Chest MB Passes
- 10 OH MB Passes
- 10/10 Side MB Passes
- 10 Up MB Passes
Before heading home I did Crossover Symmetry Iron Scap for those shoulders.
Nick Momrik's Fitness Logs 