E. 1 Power snatch, 1 mid hang snatch; 5 sets(105#)
F. 4x3 OHS(95#,115#,125#,145#)
Notes: Today was a polar opposite day from yesterday. While yesterday anerobic lactic workout that lasted over 15 minutes, today was a major creatine/phosphate(ATP) day. On these days it is most important to stay mentally acute throughout the workout. Taking in calories during this 2.5 hour workout is a must. Amino acids to repair breaking down muscle and maybe some dextrose to replenish muscle glycogen is not out of the question and is supported. I had a bit of a breakthrough with my snatch. I was tightening my arms on the third pull which didn't allow the bar to get back into a catch position. When I keep my arms relaxed on the way back and then push into the bar hard during the catch, I am able to get great positioning. I think I am just going to run tomorrow and give my brain a break after these two difficult days of training.
Notes: The bearpig and I threw down in an epic showdown this afternoon. I played the rabbit for the bearpig, while I felt the heat from his breath all through the workout until we got to the knees-to-elbow where I starting distancing myself from the bearpig. He finished strong though, going well below 21 minutes. The worst part of this workout was....everything! I am wondering what's worse, the 10k portion of a triathlon, or this workout. We'll see at the end of the month.
Notes: Need to work on my receiving position. The extension in the pulls is much better, but I am receiving the bar on my toes rather than in the heels. This forces me to have my weight forward and the bar way behind. There is no wonder I have shoulder problems.....
Notes: The swim went a bit better today. I am trying to build the engine more, hoping that when my form truly clicks, I will be ready to roll. As for the front squats, I have to learn how to better bring hips with me, and push the floor more vertically than in front. The 4 rounds was tasty, very tasty.
Workout 1: "Kelly" 5 rounds for time: 400m run 30 wall ball shots (20#/10') 30 box jumps Goal Time: 20:00
Notes: It is getting into crunch time for my triathlon. The next 4 weeks I must stay focused and get 2 runs, swims, and bikes in a week. This week I plan on going doubles monday-thursday taking friday off (traveling to calgary) and doing workouts on saturday and sunday the best I can (most likely runs).
Workout 2: A. 1-leg Squats;6-8 reps @ 3211 x 3sets 3min rest B1. 8 Tire flip jump throughs x 5sets B2.100m Prowler Push 5sets 3min rest Notes: My technique is feeling very good running. Maintaining the lean is key. I feel like I am continuously being pulled forward, not swaying forward and back. Have to feel the quad tighten like you are lunging forward, not extending.