Sunday, October 16, 2011

Training: 10/16/2011

A. Power Snatch: 10x1; every minute on the minute (135,145,155,165,170,170,175(m),175(m),170,175(m)
B1. Front Squat: 5x2-3 @ 30x1; rest 90sec (235,245,255,265(2),265(1)
B2. Legless Rope Climb: 5x1; rest 90sec
C1. 1 1/4 Front Squat: 3x2-3 @ 52x1; rest 90sec (195,205,215)
C2. Legless Rope Climb: 3x1; rest 90sec
D. Front Splits: 3x3/3; rest 30sec b/t legs

300m warmup
25y Underwater (~:24sec each set)
60sec rest
300m cooldown
Notes: Legs were not fresh today, but I put in a 100% effort. Power snatches felt good today. Built to 170 and wasn't upset with the misses at 175. Wasn't getting quite the height needed to lock out the weight overhead. I am pleased that my footwork is coming along. As for the front squats, these were tough. Missed the triple on both sets 4 and 5. In doing the 1/4 squats, I noticed that I can't get out of the hole vertically. I have to drive my butt back considerably which puts more pressure on my upper back. Just need to keep plugging away with these.

First time I was in the water for quite some time. The first few underwater lengths were uneasy. Then I started to get more comfortable.

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