Week in Review 2/23/2013
Monday
Snatches:
53x2 58x2 58x2 (but powered the second one - oops!) 58x2
58-58-58
63x12 on the minute
68-70.5(PR!)-733(f)-73(f) My PR came after a lot of work. If I had been fresher and just gone for 73, I think I might have made it.
Backsquat: 103x5 108x5 108x5 108x5 108x5 108x5
30 dead hang pull-ups, 2x25 Ghds, 2x15 back extensions
Tuesday
Snatches: 35x2 45x2 63x2 63x2 63x2
Wednesday
Rest
Thursday
More rest. I felt pretty broken.
Friday
Oly Practice:
Satches: 3x35 lbs, 53-53-53-53-58-58-58-63-63-63-63
Saturday
Oly Practice:
Snatch on blocks: 35×3 35×3 45×3 45×3
Snatch singles: 53-53-58-58-58-63-63-63-68-68-68 68(f) 68(f)
Jerk (behind the neck from rack)
78×5
73×5
73×5
Backsquat
83×10
83×10
83×10
WOD:
5 Rounds of 6 cleans at a moderate weight and 9 burpees: 9:38 @ 68 lbs. I loved this WOD.
After all this work, I went for an awesome massage.
Sunday
Endurance: 5K time trial: 26:28. This wasn't a PR. My fastest documented 5K is 26:20. But, I stopped twice - once to take off my outer layer and once when I dropped my iPhone - and I was a little crampy. The reservoir track also had a lot of puddles. So, overall, I was pretty happy with this. One day, I will actually do a 5K race and hopefully get down below 26:00.
21-15-9 GHD situps and back extensions
Post a Comment
Reader Comments