9-22-14

9--22-14

A.  Hang Squat Snatch;  5 Singles @ 85% of opening weight for Comp.  Rest 2 min
Complete @ 210lbs  - I'm not totally positive what weight I will start with at the Comp. but I hope that it will be 245lbs.  I'm almost positive this will be the weight, I'm just going to wait to feel out my warm up that morning.  210 felt good, I spent a good bit warming up and hitting lighter weights.

B.  Squat Clean;  5 Singles @ 80% of Opening Weight;  Rest 2 min
Complete @ 235lbs  - I plan on opening at 295lbs.  This weight felt really light 

+
3 Sets:
30 Wall balls
15 T2B
10 Axle Bar S2OH @ 160lbs
8 Deadlift @ 275lbs
10 Burpee Box Jump Overs @ 30''
--Rest 4 Min --
3:19;  3:24;  3:53  - This is going to be toughEverything was UB except the last set of DL.  The S2OH are going to be really tough, they are just awkward.  I don't know what I was thinking but I didn't realize that I had a mint in my mouth when I started and I sucked it down on the last set of S2OH, I didn't drop the bar but it sure caught me off guard - lol.  

9-23-14

A.M.

Swim Tec Work
Complete - Swam 40 min, with rest as needed.  I was working more on my freestyle swim.  It is feeling a lot better the more that I relax and not try to rush the next stroke.  

P.M.

Airdyne 5 min @ 85%
Airdyne 3 min Easy
Rest 5 min
x 2
Set # 1 - 96 total cal;  73 cal were during the 85%
Set # 2  - 106 totalcal;  75 cal were during the 85%
This felt good.  I was trying to hold a pace on the 85% that I thought I could keep in the comp after the swim - as well as not blowing up my quads for the beach run.  
I Hope that I did this right, the program read differently I think that it was a typo 

9-24-14

3 Sets:
2 Thrusters @ 155lbs
2 MUs
2 Snatches @ 155lbs
2 MUs
2 OHS @ 155lbs
2 MUs
--Rest 3 min bw Sets --
0:52;  0:53;  0:50  - These felt good,. all transitions felt smooth.  

+
Row 10 min easy
Complete

+
Mobility/Skill work for confidence
complete  - I did ted work with hang snatch, axle bar S2OH, and a few MUs.  I feel good about this weekend