Monday March 29, 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= 125, 3M= 130
Split lunge jumps 3L= 40, 3L= 40, 3L= 40
Step ups 6M= 130, 6M= 130, 6M= 130
Overhead squats 5L= Bar, 5L= 55, 5L= 75
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 @ :38 – :39 – full recovery (trainers)
1×300 @ :36 or faster – full recovery
38.68 (trainers), 36.32
The workout was alright today. It definitely could have gone better. I struggled to get out hard on the last 300m run. It was a bit windy, but there is no excuse. I didn't execute my plan and I failed with the workout today. It was one of those days where I don't think I have any speed what so ever. There is no question I need to turn it up a notch. I'll never be satisified until I am where I should be. Next week I cut the reps down to 2x300m, but I will not run any in trainers, they will both be in spikes.
The lifting went well on the other hand. I lifted right after my running workout and I was still able to use the same weights, etc. so that has to count for something.