Monday - AM - DL Speed + Jerk tech + Snatch tech + KBS work, Noon - "Flow"
AM
A. DL @ 11X1, 2 reps @ 60% RM x 8 sets, 60 sec 255, felt easy but still slow
B. Split Jerk, 1 rep @ 80% RM x 7 sets, 90 sec 225, felt pretty good, not great
C. Hang Squat Snatch, build to a challenging single 135, 155, 165, 185, 195- 185 felt awesome, 195 failed 2 attempts and got the 3rd and it felt easy. Started from a dead pause at mid thigh
D. Russian KBS - 40kg, 20 reps x 5 sets, 120 sec felt great!
Noon15 min Run @ Z1 - wear a heart rate monitor if possible
+
upper body stretching - 10 min - active release based first, then static
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15 min Run @ Z1 - wear a heart rate monitor if possible
+
lower body stretching - 10 min - active release based first, then static
+
15 min Run @ Z1 - wear heart rate monitor if possible
HR was 145 first set then 148 or so on the next two sets but felt good, felt I could have maintained pace for very long time. Ran at about a 10 min/mile pace, I know it's slow!
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