Saturday, July 6, 2013

8th & I (am)

5-minute tempo "Grace" (1 clean & jerk every 10 seconds)

Squat 1 x 10 @ 60%; 1 x 8 @ 70%; 1 x 6 @ 75%; 1 x 4 @ 80% 

185; 215; 230; 245

Front squat 1 x 5 @ 60%; 3 x 5 @ 70%

160; 185

The Amelia Gym (pm)

20 minutes (alternating OTM):  10 KB swings (70) & 10 push-ups

Notes:  The last 10 clean & jerks really rocked me.  My quads started to fill up with lactic acid and I could really feel it on the last few jerks.  It took me a good 20 minutes before I was recovered for squatting.  Part of this is being out of shape, but I also think doing the workout out in the sun on a 95 degree day wasn't the smartest idea.  In any event, it was a nice wake-up call for the body and a good reminder that there's a long way to go in terms of building an aerobic base.  Squats and front squats went well, but the higher rep sets are definitely an adjustment.  I've been doing triples, double, and singles for the last few months -- sets of 10, 8, and 6 are no joke!  I can already tell that this squat program is going to be difficult, but I know that I will come out on the other end with a massive base for all movements.  

My heart monitor finally arrived this afternoon and I used it on the conditioning piece!  It was really interesting to monitor.  My heart rate went to 156 after the first set of swings, and it continued to creep up each set until finally reaching 175 after the 10th set of swings.  It was interesting to watch it go from 156 to 160 to 163 to 166, etc.  It would drop about 10 beats by the time I would start my push-ups.  The push-ups wouldn't jack my heart rate as much.  For the 20-minute segment, my average heart rate was 158 and my max, as I mentioned earlier, was 175.  I'm excited about putting this to use again soon, particularly on rowing.