LPO 19

WOD:

Alternating (6 sets)
5 Hang power snatch @40kg

4 Hang power snatch @45kg

Alternating (6 sets)

4 Power cleans, 4 Push press, 4 O/H Lunges @60kg
3 Power cleans, 3 Push press, 3 O/H Lunges @65kg

6 x 6 Snatch High Pulls @65kg (accidentally did 2 extra sets)

4 x 6 Front Squat @80kg

Deadlift @100kg

6-6-6-8-5    (last set superset with 5 pull-ups to raise heart rate and test heart rate recovery)

Using a 60 Beat Bluetooth HR monitor and Sweetbeat HRV (heart rate variability - a measure of nervous system activation) app I recorded for 50 min of the training to see what would happen. Predictably there were peaks and troughs in the HR but the stress level (sympathetic nervous system activation) showed up lower than it does at rest so don't really trust that one even though its a pretty chilled environment! Couldn't post the graph so heres what it said:

Average HR: 129bpm (max 196bpm, min 72bpm - from before snatches to after front squats)

Average HRV:  64     (about 5-6 points lower than morning reading   on a  scale of 0-100, the higher the better = more parasympathetic activation)

HR recovery: 50 bpm in one min from 170-120bpm, which is a good score but the gold standard is over 60 beats in the first minute...

So whoever said you can't get your cardio conditioning from lifting heavy weights may want to rethink their position :)