09/26/2010
I was still recovering from a 23 hour work day so I laid around doing nothing for a while. Eventually I got up the energy to go on a hike with Kelly and Ryan. We hiked up Mt. Nittany which is about 1.5km straight up. So overall the distance was about 2 miles in English.
9/27/2010
I was disappointed that I could not compete in the IKFF Nationals so I decided to see how well I would have performed. I chose my favorite the Long Cycle Clean and Jerk (LCCJ) for 10 minutes.
Using 2 20kg
59 reps in 10 minutes
I was working on surviving the 10 minutes more than going for a number. I am somewhat frustrated that I put up 20 fewer reps than my competition in March. I was satisfied with my control and the feeling I could push through at least one more minute at the end.
I am thinking about venturing into the biathlon one day so I tested my snatch. I gave myself approximately 10 minutes of rest after the long cycle.
20 kg
I started with the left. 63 reps switching to the right with about 45 seconds left on the clock
Finishing on the right. 63 reps putting the bell down about a minute early.
The highlight of the snatch set was the fact I did not tear my the center of my palm, which has been a problem for me. Thanks to Mike and Kim "Stickler" Stefano for helping me fix that.
As far as training goes I was satisfied overall. Next week I would like to make 5 minutes with the 24kg's.
09/28/2010
I decided to work up the energy for pre a work run. The goal was to see what my 3.15 mile is time for the upcoming Warrior Dash.
Murphy and I utilized the golf course for a night time run.
3.2 miles
7.6 mph average
25:35 minutes
09/30/2010
I was in yet another funk so I decided to get swinging.
30/30 Swings 16kg
100/100 16kg
5 min/5min 24kg one arm long cycle 43L/43R
5 reps of Rack/Lockout work 15 sec rack holds then 15 sec overhead lockout 24kg.
I was feeling the discomfort in the overhead and the rest in the rack. I need a lot of work finding a nice rack
2 rounds of 1min/1min 24kg swings
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