Training 7-13-13

7-12-13 REST DAY

7-13-13:
A. Snatch - build to max - video max
rest as needed
+
77% of Part A - 20 reps for time squat snatch - video all
rest as needed
+
Row 500m
rest 90 sec
Row 500m
(goal is best 1k score with highest output per 500m)

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A. Snatch - 200# http://www.youtube.com/watch?v=oo0kegRH32k

Didn't have it today. 20# under my max from last week. Didn't feel like I had a strong pull all day.

20 snatches @ 155# (77% of 200#) http://www.youtube.com/watch?v=vFENq6aJI-4

This went pretty well I think. First ten felt fast. Slowed some on the last ten but still felt pretty good. Had I maxed where I did last week then I would have been doing this at 170# which would have been very different.

Row 500/rest 90/Row 500 - 1:36.7, 1:40.1 = 1k time of 3:16.8. Gamed out the first 500 a little so that I could repeat pretty well on the second. On the second effort I was holding about the same pace as the first until about 250m in.

First week of testing is done. I've learned that my training for the last three months has put me exactly where it should have. It was a weightlifting emphasis and I'm performing pretty well on the weightlifting testing (with the exception of the snatch fail today). I've had a major lack of conditioning for the last three months and it is showing. I can put in a good effort in the 5 minute and under range, but anything long or anything that I have to repeat sucks. My body can't recover quickly enough right now.