Midweek: Lactic Endurance, Lactic Power

Weds Apr 18
7:30am-- 30 min gymnastics session with amanda, all handstand work
11:30am-- 30 minutes muscle-up work. hit 25 reps, no false grip and no swinging to start. 10x singles then 2-3-3-1-2-2-2. no misses.

5:30 pm-- Lactic Endurance Sets 97% effort
1. 15-10-5 reps: squat clean 95# and ring dips TIME: 2:37 (for comparison: 2:49 in 12/2011)
(rest 15 min)
2. 500m row - 25 thruster 45# - 15 pull-ups TIME: 3:13 (row time 1:49)
(rest 15 min)
3. 21-15-9 reps: OHS 65# and burpees TIME: 3:52 (3:20 as pt 3/3 after 2 hrs rest in 12/2011)

Thurs Apr 19
warm-up: POWELL RAISE 8 reps/arm at 8, 10, 12# (easy)
skill work x 8 min: TGU -- built up to 55# barbell TGU each side

8 sets: HPS x1/HSS x1/Snatch x1/Snatch balance x1/OHS x3 (rest 2 min)
increase weight per set, only last set tough: #65-75-85-95-100X-95-95-105 (working outside, ground slanty
but i better get used to it. set at 100#: lost weight forward in 2nd OHS, backed off rest of sets)

6 sets: Airdyne 35 second sprint (rest 3:25) calories per set: 26?-26-23-22-19-19 (should've been smart and cut this 4 sets in, wasn't. for next week, won't program lactic power day after lactic endurance, bad idea.)


Fri Apr 20 OFF
Thoughts: left shoulder is pretty inflamed. Still excited about the way program is going, like the regionals workouts, but feeling a bit under-rested/over-done and need to take it easy today. Diane tomorrow.