Training November 18th, 19th. 2012

19th

A. Squat Snatch Cluster, 1.1.1 x 5 sets, 3-4 min - all tough sets

B. Power Clean Cluster, 1.1.1.1.1 x 4 sets, 3-4 min - all tough sets

C. 1 Bar Muscle-up every 30 sec for 10 minutes

D. Row Sprint 15 sec ALL OUT every minute for 10 minutes - damper 5

A. 155, 160(3F), 160(1.F.1)  165 (1.F.F).  I could PS cluster these weights easy. I think old wrist injury prevents good solid catch and lockout, I notice it every time I squat snatch.

B. 235 (3), 235(3) 235(4), 235(3).  I know it was 5 but I kept missing 4th rep. Didn't want to lower weight so just kept it there. 

C. Disaster.  2 reps in 8 minutes then called it. Thought I had figured these out, apparently not. 

D. 1166m total. Slight drop off towards end. 

*Pulling muscles felt fatigued this whole session. Maybe from kipping t2b yesterday?  Not sure.  Maybe cause I'm old.  

18th

Split Jerk @ lite loads, 3 perfect reps x 3 sets, 2 min

+

Snatch Balance, 3 moderate reps x 3 sets, 2 min

+

15 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 75%

+

10 Toes to Bar for 10 minutes

SJ- 155-165-175.  Shoulder feels good, so encouraged there.  Training partner, who has a more efficient jerk than mine, noticed my dip was much slower than his. I quickened my dip up and only focused on my speed and it seemed to help. I need to video more to notice these things. My cues for jerk are 1. keep chest up, 2. quick dip.  3. speed under. 

SB  105-115-125.- Still awkward for me. 

551 cals. ~25 cals during 75%, ~11 cals during 50%.  felt strong, could keep this up for a while.  I WANT 300 FY.   

t2b complete.  varied grips and hand positioning.  think i like palms away feet inside hands best.