june 11-13

monday 6-11-2012
spider session am -- worked on lower back and hip mobility
easy hike pm

tuesday 6-12-2012
10:30 am - indian file running session, "pose" running clicked a little better (pull knee forward)
Run 5 min @ Z1
+
8 x Run 1 min @ 85%, 1 min 50%
+
Run 5 min @ Z1 back to box (1 min walk into box)
MU Skill 7 sets of 3: hit triple every 45-50 sec, felt good. last rep a struggle.

4:00 pm flat session, bad mood.
A. clean grip dead lift @ 11X1; 50% 1RM; 8 sets of 2; rest 30 sec 180#
THEN snatch singles up to 123#
B. high hang power snatch - 3 x 3 - work on receiving; rest 2min - 80% 103#
C. GH raises - 12 x 3; rest 1 min
D. L Sit - accumulate 180 sec this took 10 minutes. went too long first set, burned out. big weakness, combo of tight hamstrings and needing more lower ab strength.
Finish: Mobility 20 mins

wednesday 6-13-2012
10:30am
Strongman Practice x 15 min (stones to overhead, up to #112, few tire flips)
+
3 sets for times @ 97%, 10 min walk bw sets:
10 burpees
10 squat clean TnG - 95#
Run 600 m
set times: 3:40, 3:39, 3:30

4:30pm
45 minutes gymnastics with PJ: played with salmon ladder (close but can't do yet), parkour stuff, etc.
10min shared Airdyne with Pistol: 274 calories (30 then 20 sec intervals)