Monday, January 20, 2014

Fitness 500 (am)

Front squat 5 x 1 @ 90-95% (OT2M)

240 -> 250

6 x 1 clean + 1 front squat @ 90-95% (OT2M)

195 -> 205

4 x 5 power cleans (touch-&-go) (rest 2 minutes)

155, 165, 175, 185

C2B 3 x 10 (rest 2 minutes)

Bank Street Beach (pm)

60-minute brisk walk with Sayde

Notes:  Leg strength is through the roof right now.  Handled three singles at 250 without a problem.  Pulled nicely under four cleans at 205 with a front squat afterward.  This is great protocol for drilling full cleans.  Absolute beast mode on the power cleans.  Going into the workout, I thought 175 would be a stretch.  Blasting through 185 far exceeded my expectations.  Bobby and I decided it was best to skip the clean/C2B intervals and, instead, drill some C2B with some aerobic work to be performed later in the day.  The Invictus programming calls for a lot of work.  I need to be careful about skipping the conditioning work too often.  For instance, it may have been smarter to have skipped the clean complex today and kept the clean/C2B intervals in place.  Just need to monitor this and ensure that it doesn't become too much of a trend.  The Open is fast approaching and the emphasis should be on conditioning.  

Nice walk with puppy to flush out the legs and get some low-level aerobic work. Actually wore my monitor this afternoon and my heart range ranged from 114 to 134 depending upon the terrain.  It stayed in the mid-120s for the most part.  This is pretty low to even be considered a "workout."  I'd be curious to see how much wearing the weight vest changes things.