1-16-12

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

AM

A. DL @ 11X1, 2 reps @ 55% RM x 10 sets, 60 sec - focus on speed off floor to full extension, not touch n go reps, reset every time

B. Push Press. Push Jerk. SPlit Jerk, 1.2.3 x 3 sets, 5 min - @ 70% Jerk RM

C. Squat Snatch, build to 85% RM for 1 rep

D. Russian KBS - 40kg, 15 reps x 6 sets, 90 sec

A. Done @ 235# felt a little better but still feel slow off the floor

B. 185, 205, 215- sorry totally missed the 70% when I read it this morning at 4:45 wish I had b/c I failed the last split jerk.

C. 155, 165, 175, 185, 190 felt ok once I got going. Didn't have much pop in my pull had to really focus on keeping my butt down.

D. These felt great, grip felt strong

Noon

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

+

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

+

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

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

+

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

Complete- ran in neighborhood with mixed terrain so HR was between 135 and 145 depending on terrain. Generally around 138 or so