Tuesday 2-1-11

snowy rainy mix this am. yuck!
up and out and into the muck.
sleep a little weird last night. was up and down a bit. felt pretty good this am though.

warm up
run 1 mile
easy opener.
threw in 2 tabata sprints at the end. 30:10 at 6:00 pace

3 rounds
5 walk outs
20 push ups
20 overhead squats w/45# bar

wanted to warm up the shoulders for some snatching so figured the overhead squats would help.

power snatch
10x45
10x75
6x95

1 on the minute for 10 minutes
95
105
115
125 fail
125 fail
115
105
105
105
105

may have started a little to heavy. not that it was heavy but may have limited it a little.
also pulling with 25's from the floor is a pain. the bar is super low. think it throws off my first pull a little.
failed 125 twice. grrr. really wanted to get to 135. oh well.
form is still an issue here.

met-con
15min amrap

10- 95# powersnatches
25- sit-ups

5 rounds

first 3 rounds were solid. hard to start breaking the reps down after the 3rd round. kept the focus on form and not speed.
rx'd weight was 115 but felt i would be better at 95. wanted to get the form and the snap. not grunt them out.
95 was heavy enough.
need to work on this move.
need to take an oly seminar sometime soon.

treadmill work
easy 400m
fast 800m
easy 400
fast 800
easy 400
fast 800
easy 400

used a 10:00 minute jog/run for the recovery. short strides and keep the form easy and light
ran at a 7:00 pace for the 800's. good pace and felt good on the runs. they were hard as i was a little gassed after the snatches etc...
over all a great way to get in a couple more miles.

good stuff.

off to the showers.
no mobility work today. will pay for that later. might roll and stretch at home tonite a little.

peace!!