Training August 29-30, 2012

30th

Muscle Snatch, build to a 1RM

+

Power Snatch @ Muscle Snatch 1RM, 1 rep every 30 sec for 5 minutes

+

5 x Row 45 sec @ 500m PR, 5 min b/t

MS - 145- little ugly at end.

Complete Power Snatch, no problem. I think I could have made 155 for all reps. Practicing Muscle Snatch before Power Snatch is helpful. 

My Pr 500m Row is 1:21.7 from 12-25-11.   

Row paces: 

1:21.5, 1:20.3, 1:20.9, 1:21.2,  1:22.4-  used damper of 10 for last four since that is what we have to use for 1k row at PUMP Games on 9-15. 

29th 

A. Push Press @ 11X1, 2-3 reps x 3 sets, 4-5 min

B. Squat Clean Cluster, 1.1 x 5 sets, 4-5 min

C1. Standing Triple Jump, 1 max effort rep x 10 sets, 30 sec

C2. HSPU to depth Cluster @ 20X0, 1.1 x 10 sets, 30 sec - all strict reps

A. 195,205,215(2).  

B. 225,240,255 (1.f), 255(f), 245 (1.f).  Technique was off this morning. Kept coming onto my toes and was catching the weight super deep and couldn't bounce out.  Chalking it up to the 5am blues. 

C1 and C2- completed 7 sets. Had to cut it short to get to work. Jumps felt good. HSPU to 3" for 4 sets and 2" for 3 sets as fatigue set in.