3-3-14

3-3-14

Open Workout 14.1
310 - This was an improvement from Fri.  I didn't come out pacing like I did last time.  The limiter was DUs,  The first 5 Rounds felt good, I might have tripped up on the 5th round 2 times - but not big trip ups.  The 6th round however my heart rate and breathing were jacked up and I struggled on the DUs.  I ate up way too much time here.  

3-4-14

Airdyne 10 Min
Row 10 Min
x 2 @ Z1
211 avg watt 154 cal
2460m
215 avg watt 155 cal
2530m
This felt good, I needed time to zone out and think

3-5-14

A.  Power Snatch Clusters 1.1.1 x 5;  Rest 20sec / 3 min
135lbs;  155lbs;  165lbs;  175lbs;  185lbs;  195lbs - These felt pretty good once I got warmed up a bit.  My hamstrings are tight today after 14.1, I guess from not binding as much at the hip and not stopping at my thigh on the way down.  (I love that HQ has programmed a workout for the open that rewards bad form, the more you are willing to sacrifice technique the higher score you get)

B.  Front Squat; 5,3,1; Rest 2 min
5 @ 225lbs;  5 @ 275lbs;  3 @ 295lbs;  1 @ 315lbs - these felt good I probably could have gotten 320 if I had tried it.  I was trying not to do too many sets so I wouldn't kill my legs for Fri.

C1.  AMRAP Unbroken Strict HSPU x 3; Rest 1 min
18,  16,  13

C1.  AMRAP Unbroken Strict Pull-Ups x 3;  Rest 1 min
15, 13, 11 - This was pretty toughI was happy with my HSPU but I would have liked to have gotten more on the pull-ups.  

+
Row 500m For Time
1:29.7 - I'm not very happy with this, I don't know why my rows have been feeling a lot harder than they used to.  My legs just didn't have a lot left in them on the last 100m.