12/8-12/9

Thursday

A. Push Jerk, 3-2-1-3-2-1, 3-5 min - second 3-2-1 is 2-5% heavier

B. Back Squat @ 10X1, 2 reps @ 155lb x 12 sets, 30 sec - concentric speed is the goal

C. Snatch Pull @ 13X0, 3 reps @ 115% RM x 5 sets, 2 min

Results:

A. 195/210/225/205/220/235

B. felt fast and ez

C. 235lb felt heavy off ground but good explosion

Friday 

AM

10 min EZ Run warm-up

+

10 x 60 sec Row @ 50% aerobic effort/60 sec Row @ 80-85% aerobic effort

Results: held a 1:45 pace/2:15 pace = 5090 meters

PM: I skipped a z1 airdyne because foot was acting up, tendonitis, and wanted to lay off