Friday, October 7, 2011

Training Log 10/02-10/08 - long sets and a 1 mile run

New focus on improving my cardio and limiting barbell work to cleans and front squats.  Hate to say it, but I'm in the 4-wk countdown to regionals.  I should be at volume right now.  Focusing on single 5-7' sets instead of consolidating multiple 3-4' sets still doesn't sit quite right with me.  Doing a 16kg speed/volume Sunday, and using OALC as finishers on 20kg days when I don't have other cardio.

10/02 Su 16kg long LC
- LC:
5'@8, mostly locomotive breathing, video
Kink in back. Rest, repeat.
5', breathe after J: 98889

Notes: kink in R scap all wknd, felt a knot there in warmup and at 4'. Loco breathing same tempo as steady after jerk. If anything, 1 breath after jerk works better at 16kg, but that may be better suited for fast pace.
10/03 Mo 20kg LC
Lost sleep, light back spasm. Packed a ball. 10 pistols and spine mob before lunch.
20kg LC Evening
- LC: 27/4:30 loco breathing, 3 extra after Jer, almost blacked out!
- OALC 2x10
10/04 Tue BB
Run/walk/loaded carry dog 1mi
BW 144.0 noon
CL/FSQ: 8@85,95,105, 5@115, from the floor

10/05 We 20kg long LC
LC: 25/4:30
Stairs: 6 laps

10/06 Th BB work
1mi w dog
DL and SN warmup
CL/FSQ: 8@95, 8@105, 5@115
Cardio 10-12':  12' run, 1mi (ran a mile, PR in every conceivable statistic)

started 5mph, finished 3'@6mph. HR 115 after 2' cool.

Notes: too many things. Wasted time. Better: snatch 45, CL/FSQ 95-105, run. Ran a mile. :-)
10/07 Fr 20kg LC
LC: 30/6', no drops (PR reps and time)


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