morning session (5:30am)
row 500m x 10 sets (walk rest 2:00 between sets)
scheduled paces: actual times:
1) 1:45.00 1:44.40
2) 1:44.00 1:43.70
3) 1:43.00 1:42.40
4) 1:42.00 1:41.20
5) 1:41.00 1:40.30
6) 1:40.00 1:39.40
7) 1:39.00 1:38.50
8) 1:39.00 1:38.20
9) 1:38.00 1:37.60
10) 1:38.00 1:43.00
last set was horrible. legs were tired and heavy. felt like lactic acid had formed a cloud around them. just could not get the rower pace down below 1:40, let alone 1:38. a good start with these 500's, will stay at 10 of them until I can get through all 10 paces.
---------------------------------------------------------------------------------
afternoon session (4:00pm)
a) 5x1 snatch (rest 1:00)
weights- 70% (195#), 75% (205#), 80% (220#), 85% (235#), 90% (250#)
250# felt heavy but was able to hit it. 250-260# needs to be a weight I can consistently hit whenever I am working snatches, regardless of how tired I am or how sore I am feeling.
b) emotm x 7:00- 2 tNg power snatches
weights- 155, 165, 175, 185, 195, 205, 215
215# is a new 2rm for power snatch. felt good here. technique is coming together on them, which in turn is going to help with the overall technique and efficiency on the snatch as well, as my pull and patience will continue to improve.
c) 12-9-6 (3:08)
toes to bar
squat cleans 135#
(rest 3:00)
d) 5:00 amrap (3 + 15 reps)
12 hand release push ups
12 sh2oh 115#
(rest 3:00)
e) 12-9-6 (2:40)
thrusters 95#
chest to bar pull ups
hitting 3 conditionings in a row with short breaks is great work. I need to continue to improve my recovery between each of them. I was pretty spent by the time I got to part 3. part of this may be the amount of food I ate during the afternoon (too much food), having taken last week off (first day back typically is rough), and just it being a tough combination. good work though, overall good day in working towards the final goal.
No comments:
Post a Comment