27 April

Training (2p)

 

Normal Warm-Up and Mobility

 

A. snatch pulls to navel - 3,3,3,3; rest 10 sec b/t reps; rest 3 min
*225/235/245/255

B. DB Snatch 1-5 ladder / arm x 3 for time - i.e. 1R,1L unbroken, 2R,2L unbroken....

*This was brutal, cut it after 1-4 of 2nd Round. Lower back was beginning to get tight. 

+

3 sets:

10 KBS - 2pd

20 DU's

immediately into kipping HSPU amrap (-3)
*Kipping Felt Great: 13/15/15

rest 3 min

+

3 sets:

run 200 m @ 400m pace 

immediately into kipping HSPU amrap (-3)
*Again, Kipping Felt Great: 14/14/14

HSPU Capacity Work

820a

21-15-9

HSPU

7/7/7 (1:04)

8/7 (:44)

9 (:22)

*This was 2:10 faster than out in Scottsdale. I didn't do DL so this number isn't going to be totally accurate but feel much more confident. 

11a

21 HSPU

7/7/7 (1:03)

*Again, felt great.

Training Video

http://vimeo.com/41170269