9-19-14

9-19-14

A.M.

Swim Tec Work
Complete  - 40 min of swimming.  I was trying to work on my breathing.  I was swimming 100m at a time freestyle with no rest on the walls, I was noticing that I start to get more frantic or try to speed up on the last 50m or so bc I just want to finish.  When this happens my breathing gets out of whack and I start to swallow air.  Then I just feel like I have to burp for the rest of the time.  So I was trying to focus on long smooth strokes and breathing.  It seemed to help.  My last 2 100s felt the best.  I know that i won't be able to swim the whole 300m freestyle in the ocean so I was also working on my transitions between freestyle and breast stroke.

P.M.

Airdyne 5 min @ 85%
Airdyne 2 min Easy
x 3
Crap! I read or just remembered this wrong and only did 3 min @ 85% with 2 min easy for 3 sets.  I got 199cal and went 5.8 mi on the assault bike.  The first 5 min is as always the toughest then I get into the grove after that.  These felt good, but now after realizing that I cut the 85% short I wish I could go back or make up of these. 

Run 800m @ 85-90% Effort
Rest 2 min
x 3
2:50;  2:47;  2:38  - I rested about 5 min after the AD before I started these.  My legs felt like jelly on the first run.  These felt good though, I pushed it on the last 800m.  I felt like I got in some quality work today that will give me more confidence going into the comp.  

9-20-14

A.  Hang Squat Snatch;  10 Singles @ 75-80% 1 RM;  Rest 2 min
3 @ 190lbs;  2 @ 295lbs;  5 @ 200lbs  - These felt good, all my warmup reps felt good as well.  

B.  Squat Clean;  10 Singles @ 80% 1 RM;  Rest 3 min
Complete @ 245lbs  - THese felt good as well,  no issues here.  

+
3 Sets:
3 Thrusters @ 155lbs
2 MUs
3 Snatch @ 155lbs
2 MUs
3 OHS @ 155lbs
2 MUs
--Rest 4 min bw Sets --
1:13;  1:14;  1:13  - This was fun, I worked on my transition times.  Everything was UB.