I ran a couple of times around the outer path at Greenlake today with my friend, actually hit probably about 6 1/2 miles total. Also walked down to the lake and after the run all the way around, which is probably at least another 4 miles so this was a bit much for the body I am pretty certain.
Felt actually good running through I took a long time warming up intentionally, as my right knee was a little sore yesterday afternoon and into the morning. Not totally sure what that was all about. I am going to really focus on foam roll, lacrosse ball etc. and watch this a bit closely. Still mulling over trying to run the Seattle half marathon with my buddy after Thanksgiving. Really running isn't my focus and I don't want to do something stupid that would impact my strength training. I am really deliberating on this one at this point.
Sunday, October 13, 2013
10/11/13 Friday October 11, 2013 (2H SW 44kg, SN 24kg 5/5 12 mins)
6:50am - Original Strength, Primal Move drills - 30 minutes
7:20am - Kettlebell warm up ("Standard")
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 12 kg, 5X each leg
1/2K halos - 12kg, 4X each side / each leg (total 16X)
1/2K pullover - 16 kg, 5X each leg
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R
Roll to press (TGU start) - shoulder cam shafts, each arm 16 kg
12 kg arm bar, 1 L , 1 R
7:35 am - Training session - 2H SW 44kg, Snatch sets of 5/5 on the minute for 12 minutes with the 24 kg
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg 10
3X:
2H SW 44 kg, 5
SN 24kg, 3/3
SN the 24 kg 5/5 on the minute for 12 minutes. At 4 minutes I had to take an extra minute as I was gassed and there was some concern on my part about tearing callouses. Fortunately I did not tear anything.
Total reps in 12 minutes - 55 per arm, 110 total
8:15am - Complete
Notes - This was solid. I did have the concern on tearing callouses on the R had but that did not end up happening - chalk is so helpful, and I kept grabbing some. Definitely snatching two days in a row is not desirable and that was an anomaly of the training schedule having moved Wednesday's work to Thursday, but I went with it. I look forward to seeing how I can keep improving with snatching. I focused on really trying to keep the bell close to me on the ascent and getting a lot of snap so that drove the bell all the way to make it easy for a soft landing. Also tried to experiment with the groove and keep the bell as "straight" back through the legs and up as possible, no wasted motion. I have a lot to work on with the snatch.
Warm up -
TGU 16kg, 3+3
16 kg OH rotations and prying, L/R 5 or so rotations/prying
2H DL 44 kg 10
3X:
2H SW 44 kg, 5
SN 24kg, 3/3
SN the 24 kg 5/5 on the minute for 12 minutes. At 4 minutes I had to take an extra minute as I was gassed and there was some concern on my part about tearing callouses. Fortunately I did not tear anything.
Total reps in 12 minutes - 55 per arm, 110 total
8:15am - Complete
Notes - This was solid. I did have the concern on tearing callouses on the R had but that did not end up happening - chalk is so helpful, and I kept grabbing some. Definitely snatching two days in a row is not desirable and that was an anomaly of the training schedule having moved Wednesday's work to Thursday, but I went with it. I look forward to seeing how I can keep improving with snatching. I focused on really trying to keep the bell close to me on the ascent and getting a lot of snap so that drove the bell all the way to make it easy for a soft landing. Also tried to experiment with the groove and keep the bell as "straight" back through the legs and up as possible, no wasted motion. I have a lot to work on with the snatch.
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