Training Monday October 8th, 2012

8th

AM

500m Row @ 95%

90 sec rest

500m Row @ 95%

*Do not go guns a blazin

+

15 minute Run @ 50% effort

1:27, 1:30.8.   damper at 5.  Not too bad.  think a few seconds less is capable for competition 

day

.

PM

Split Jerk, 1 rep per min for 15 minutes - 5 sets @ 145lb, 5 sets @ 165lb, 5 sets @ 185lb

+

Power Snatch, 5 touch n go reps @ 135lb x 5 sets, 1 min 

+

5 C2B every 30 seconds for 5 minutes

SJ- complete. felt good and easy. Maybe because it was 185.  Shoulder felt good and that's the important thing. I think my issue was completely tightness related a LOT of ART, foam rolling, lax ball rolling, barbell mashing and an expensive deep tissue massage and my should is 80% better.  considering I was concerned with being able to jerk at all a month ago this is good. 

PS- complete. PS is coming along.  Think I'm ready for a PR here just based on how fast and light reps have felt in last couple weeks. 

C2B complete, easy. Probably could've managed ~7 per set.  

Feeling good as we taper towards comp.

Figure this is a good place to state my goals for the coming competition. 

CJ- 265.  Last year was 260. I spent most of the last 7 months dealing with a bad shoulder so rarely got to jerk heavy weights. I have never even hit 250 in training, so I'd have to be ok with 245 or so but I just know when it's competition time if my shoulder holds up I'll get a decent weight. 

Triple Jump- Last year was 26'5" I believe. I'd be fine with that as my distance this year. 

500 row repeats.  Goal is 1:26.5 then a 1:28.5.  I figure 1:26.5 leaves me capable of 130 no problem and then a little extra push and actually going 100% will give me that 1:28.5 for a 2:55 total. 

Unk circuit.-   just don't be a pussy and don't leave anything out there.  Seems easy enough.

Med ball shot- 31"1 I think last year.  I don't really have a distance in mind as I haven't measure my practice throws but my Front Squat, Back Squat and Cleans are all way up from last year so my hip power is up and should translate.  

3k Run:  11:46 last year.   11:15 is goal this year. Might be optimistic at end of long day but I ran an easy 5:49 mile the other day so I'm hoping to 6:00 mile pace for 7.5 laps.  We will see.