Monday March 22, 2004
Lifting Workout (3 min. rest for lift #1, 2-3 min. for list #2 and 3, and 2 min. for lifts #4 and 5)
Hang snatch 5L= 115, 5M= 125, 3M= 130, 3M= 130
Split lunge jumps 3L= 40, 3L= 40, 3L= 40
Step ups 6M= 130, 6M= 130, 6M= 130
Overhead squats 5L= Bar, 5L= Bar, 5L= Bar
Body curls 3×8
The number indicates the reps for that set and the letter stands for intensity. L (Light), M (Moderate), and H (High)
1×300 @ :40 – full recovery (trainers)
1×300 @ :38 – :39 – full recovery
1×300 @ :36 or faster – full recovery
38.74 (in trainers), 36.19, 38.75
Man, it was windy today. It was a cross wind so it made the curve a real pain and coming home as well. I was happy with the way it went though. All of them were where they should have been. The first rep was very solid and relaxed. I felt strong the whole way. The second rep was more of the same. I let off about 10m out from the finish so I liked that I ran 36.19 and it felt comfortable. What the made the workout more of a success was that it was a Monday and I just come off my base building cycle so I was a little unsure if I'd even come close to the times I had down. Tomorrow is a technique day with some starts over 20m-40m and a few sled pulls and some more lifting.
The lifting today was a little different from what I have been doing. I really need to work on my overhead squat. I really struggled there. It was more from lack of flexibility, but I made sure the movements were slow and controlled. It really felt like I was getting a lot of core work in also. If anyone has some pointers for me, I would love to hear them! I improved a little bit today.