new routine

Shaking up the week a little, going to add some morning aerobic sessions and heading to the gym Thursday nights for more strength, oly, gymnastic work. This week no Wednesday a.m. session but that is to come . . . 

Tues 3-19-2012 off

Weds 3-20-2012

A. snatch x1/hss from below knee x1/hss x1/snatch bal. x1: low loads x8 complexes; rest 45 seconds

kept super light: 65-65-65-75-75-75-85-85
B. Squat snatch off high blocks; build to a max 125#. missed 130 x 3.
C. Front squat 3, 3, 3; rest 3 min 175-185-195

+

5-4-3-2-1-2-3-4-5
Squat snatch 105#
Muscle ups

13:12

Thurs 3-21-2013 

AM sun almost up, 20 degrees, peaceful. nice to get back outside.

Run 10 min z1 easy pace

+

Run 30 seconds @85%

30 sec @50%. 

x10

+

run 10 min z1 - easy

PM
A. EMOM for 10 min - 6 Tng power clean @50% 1rm 105#
B. Split jerk off blocks; build to a 3rm 195 (2 reps 1 miss at 205 -- miss due more to mental focus than form problem, i think)
C. power snatch; 1 rep on the 30 seconds for 8 min @90% 1rm 123#. 
wasn't sure 1rm, probably should've been working heavier. still the reps at 123# were tough and it was a good weight to focus on better landing stance.
+
For time:
7 rope climbs
25 hspu did 25 ub but not super fast
30 box jumps 30"
25 hspu faster reps but broken up: 15-4-3-3 
7 rope climbs

9:59