1-30-12

Monday - AM - DL Speed + Jerk tech + Snatch tech + KBS work, Noon - "Flow"

AM

A. DL @ 11X1, 2 reps @ 65% RM x 6 sets, 60 sec

B. Behind Neck Split Jerk, 1 tough rep x 5 sets, 3 min

C. Snatch Balance, 5 reps @ 135lb x 3 sets, 2 min

D. KBS - 40kg, 10 reps overhead x 5 sets, 2 min

A. @ 275- felt good

B. 245, 275, 275, 285, 285- felt ok. Didn't warm up to it enough, last sets felt better. No fails

C. complete easy

D. Felt really good, really focused on straight arms and straight up KB at the top.

Noon

20 min Run @ Z1 - wear a heart rate monitor if possible

+

upper body stretching - 10 min - active release based first, then static

+

20 min Run @ Z1 - wear a heart rate monitor if possible

+

lower body stretching - 10 min - active release based first, then static

+

20 min Run @ Z1 - wear heart rate monitor if possible

Complete and felt pretty good, felt the fatigue in my calves on the last 5 min of the last run but other than that felt good. HR never got much above 150.