Monday 1-11-10
715-730am
1.5mile run
1140am-1210pm
Swimming- some longer go’s, some sprints
430-545pm (longer than I’d like)
warmup- Dynamic Stretching, Giant BB Complex
Snatch Deadlifts- 60kgx3,100kgx3,130kgx3,150kgx5x3
Hang Power Snatch(straps)- 40kgx2,50×2,60×2,70×2,75×2,80×2,90×2,80kgx4x2
Power Clean & Jerk(1c)- 60×2,80×2,100×2,110kgx5x2
Snatch Pulls (box)- 60×3,80×3,90kgx5x3
Muscle Clean & Seated Strict Press- 40kgx3,60×3,70×3,80kgx5x3
Pullups, V Upsx50, Bar Hang, Back Walked On
Post w/o BW: 201.5
Overall a solid day. It will take a few weeks to get some speed back but the pulls felt solid- so that is encouraging.
