5-24

Sat 5-24-2014
nice morning run to start:

Run warm up
Then...
Run 30 sec aer pace high tempo
Walk rest 30 sec x 6
Then after 3 min rest
Run 1 min at aer high tempo pace
Walk rest 45 sec x 5
Walk 3 min rest
Run 90 sec at hard tempo
Walk rest 3 min x 2

pm session ok except that i missed x 2 on snatch
felt good in warm up at 148, 153, so i decided to open at 153 and try 158 in warmup. missed this. then waited 10 min and first attempt at 153 very tentative -- missed. then hit 153, hit 158.
PM
warm up for HPS warmed up to 153, miss at 158

then rest 10 min
Then hit opening weight miss 153, then hit
Rest 2 min
Hit 2nd weight then hit 158

Rest 2 min
max HS walk -- 75' ish

takeaway was that if i make it to the end of the walkway once take a few breaths and settle before starting next lap

Rest 10 min
Warm up for event 3:
Easy aer warm up for 8-10 min
Then...
2 sets:
AD 30 sec tough
30 DU's afap
Rest 3-4 min
Then specific workout prep
A few of each movement ensuring perfect reps
Do those over and over till ready

Then
3 rounds for time

35 pistols
6 MU did 6 - 4.2 - 3.2.1
8 hpc
time: 7:01wasn't thinking clearly during this -- miscounted several reps --> couple extra pistols and 1-2 extra HPCs. will be better with a judge counting. aggressive pace which i couldn't maintain. could probably have worked on knee/ankle mobility a bit more prior. AD into DU was a good warmup for how it would feel to be a little anaerobic going into something coordinated.