9/20/2010
On Monday I chose to do about a 7.5 mile hike. The terrain was rock covered with a mix of steep ups and downs. I have pics to post, but the camera and computer are not getting along at the moment. It was a great day to be outside and enjoy one of the many gems of Central PA. (Rickett's Glen State Park)
9/21/2010
Due the impending joy of going back to the work week I kept it light and easy. I did some bottoms up presses and ab work. I like to use these "freestyle" days to work on technique and bell positioning. I rode my bike into work and back so about 6 miles total. Nothing fancy just a light and easy recovery day.
9/22/2010
GS specific training:
Swings 16kg 1 minute each hand 3 rounds total (6 min)
-4 minutes of rest
28kg bell
1 arm
2 minutes each Non Stop
Clean 24/28
Jerk 20/20
Snatch 24/22
(12 minutes)
-4 minutes of rest
Round 2 the same with rest:
Clean 20/20
-2 minutes of rest
Jerk 18/18
-2 minutes of rest
Snatch 20/20
(12 minutes)
Swings 20kg 1 minute each hand 3 rounds total (6 min)
It felt good to push 12 minutes straight with a 28kg. I chose to be a little ambitious as I feeling good under the 28. I had to do a couple of half snatches on each hand to regain myself. In hindsight I would have liked to do 3 rounds with the rest in between. (Level 9 for the WKC fitness protocol)
Round 2 was not as pretty at the end resulting a couple of adjustments and breaks for the snatch set.
I thought about round 3, but I was so spent I took a short break and pride forced the swings in at the end.
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