Tuesday 11-2

back in the swing this am. up early and out into the really chilly air. no pretend cool anymore it was 31. brrr
but was up before the alarm and felt pretty good so out we go.

treadmill
run 2 miles
7:30 pace. felt good. little stiff in the knees this am. not sure whats up with that. maybe just from a few days off. by the 1.5 mark i was comfortable and could have kept that pace up.

skill/strength work
snatch complex
2 snatch grip deadlift
2 hang power snatch
2 overhead squat
2 snatches

45
75
95
115
115

the 95,115,115 were the work sets. felt pretty good. tried to keep the bar in close to the body and power thru. hang power snatches are still a little awkward for me when it gets a little heavy. 95 was a breeze. 115 was a little more involved. felt good to move the bar well though at that weight. would like to work heavier but no bumpers and wanted to move on to the chipper!

met/con
chipper!
w/40# vest

run 800m
60 push ups
50 jump squat
run 400m
30 kettlebell swings
20 pull ups

10 minutes +/- on the wall clock.
ran the 800 at 8:00 pace with the vest, push ups were 30/10/10/5/5, squat jumps were 25/25, ran the 400m at a 7:40 pace, swings were unbroken, pullups were 10/5/5

not bad. felt pretty good even with the vest on. glad i chose to man up and do it with the vest.

roll
stretch

off to the office.
yippee!!

peace!