1-9-12

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

AM

A. DL @ 11X1, 2 reps @ 50% RM x 12 sets, 60 sec - focus on speed off floor to full extension, not touch n go reps, reset every time 425 x .5 = 215 felt easy and fast

B. Push Jerk. Split Jerk, 1.1 x 7 sets, 2 min - use 70% of your Split Jerk 1 RM 275 x .7= 195 Most sets felt good, definitely stronger than it has been feeling

C. Squat Snatch, 5 touch n go reps x 5 sets, 1 min - use 135lbs - focus on speed under bar felt good but was more winded than I thought I'd be.

D. Russian KBS - 40kg, 15 reps x 5 sets, 90 sec had good pop, legs and low back felt strong. Grip got fatigued on every set after the first one, may need some grip work!

Noon

10 min Run @ Z1 - wear a heart rate monitor if possible HR was 137-139

+

upper body stretching - 10 min - active release based first, then static Trigger point on shoulders for over head position and tri's for rack position

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10 min Run @ Z1 - wear a heart rate monitor if possible HR was 135-137

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lower body stretching - 10 min - active release based first, then static foam roll then static stretching, hips mainly

+

10 min Run @ Z1 - wear heart rate monitor if possible HR was 135-139