Saturday 7 Jan 12

Morning: Choizilla

Tall snatch drilling up to 35kg

Hang squat snatch 7 x 1 @ 60kg

Metcon: 21-15-9

Burpees
Pull-ups

4.45

Notes: This was a monumental training session for me. I've been trying for years to receive the bar in a full squat on the snatch, and I've never been able to do it above 95#. Today, I was able to do it successfully at 60kg (~135#) for seven singles. Moreover, my last two Oly sessions have resulted in me failing at 60kg. Today, the weight felt like a feather and I used it for drilling! Going forward, I intend to continue beginning each Oly session with tall snatches and then really focusing on receiving the bar in the bottom position. Mike thinks I can snatch 70-75kg if I keep working on getting under the bar. The metcon was a good choice. It's known as "Bodyweight Fran," but it's a bit of a different stimulus. For me, burpees are far easier than 95# thrusters. I came out off the first 21 burpees expecting to be gassed, but I hopped right up onto the bar and banged out 21 pull-ups. My burpee pace slowed down on the set of 15 and I begin to have grip issues on the pull-ups. Afterward, I felt as though I had just been put in a laundry machine for 5 minutes -- I was all spun up. Looking forward to a quick nap before hitting the track for 4-5 x 800 meters.

Afternoon: Track

Run 4-5 x 800 meters (rest 3 minutes between intervals)

1. 2.50 (3.06)
2. 2.55 (3.09)
3. 2.59 (3.10)
4. 2.57 (2.53)
5. 2.59 (2.57)

Notes: This was straight-up grunt work -- just pure conditioning. I put up my times from the last time I did this format on Christmas. As can be seen, my overall performance was much better. My goal was to keep all intervals under 3 minutes. I accomplished that goal, but barely. It felt like I had a much better feel for pacing this time, which is important. In addition to providing a great conditioning tool, I like to use these intervals to understand the pacing for 400s and 800s in case they appear in an event in Charlottesville. Right now, I feel as though I should be competitive in any event that includes running. My hope is to get in three more interval sessions at the track before heading to Charlottesville as well as three more interval session on the rowing machine. Today was one of the best training days I've ever had!