AM
BIg hip warm up
+
Run 150 m @ 95-100% effort
work on being tall, small ground contact and torso leaning forward
walk rest 3 min b/t sets x 8
(rest 6 min b/t sets 4 and 5)
+
Run 15 min easy run cool down
PM
A. OHS @ 3311; 3-5 x 3; rest 2 min - 80%
B. Snatch Balance practice - light and tight - 7 min
C. Squat Snatch TnG practice - 7 reps; rest 45 sec x 4; light weights perfect form
D. Muscle Ups - 3 unbroken NOT false grip; rest as needed x 8 for time
These sprints were tough, especially because I ran them on a 7% incline grade. Our back driveway is 145meters with a 7% incline. reps 1, 2 and 3 felt great. rep 4 felt like i had to will my legs to keep turning over. The 6 min break helped. reps 5-8 initiated a slightly nauseous feeling for about 1 min prior to the sprint.
ReplyDeleteOHS felt nice and tight, especially at a strict 3311 tempo.
Set 1 - 4 @ 155
Set 2 - 5 @ 155
Set 5 - 3 @ 165
135 with snatch balance practice for 7 min.
95 with TnG Squat Snatch Practice. Felt tight and rhythmic.
Muscle ups
attempt 1 - 3 rest 30sec
attempt 2 - 3 rest 30 sec
attempt 3 - 2 rest 35 sec
attempt 4 - 3 rest 35 sec
attempt 5 - 2 rest 40 sec
attempt 6 - 3 rest 40 sec
attempt 7 - 3 rest 40 sec
attempt 8 - 2 rest 45 sec
attempt 9 - 3 rest 45 sec
attempt 10 - 3 rest 45 sec
attempt 11 - 2 rest 50 sec
attempt 12 - 3
roughly 8 min to complete