Blah.

OALC  @ 24 kg                8 min @ 6/5 rpm ... mvmt was good, too much food in my stomach.


Jerks @ 32 kg                    9/8 (PR Reps & Mvmt Quality)  right arm still needs work, but explosiveness is MUCH better.

                @ 28 kg             3 min @ 9 rpm.

Biathlon.

More and more I am convinced t just work on whatever tests well.  Progress, rather than control, needs to be satisfactory to my soul.  I hope this carries over into my daily life.

Jerks @ 16 kg x 2                                        2 min @ 8 rpm
         @ 20 kg x 2                                        1 min @ 8 rpm
         @ 24 kg x 2                                        1 min @ 7 rpm

         @ 20 kg x 2                                        5 min @ 7 rpm  (35 reps.  PR Density)


Swings @ 28 kg                                           10/10

Snatch @ 20 kg                                            6 min @ 12 rpm (37/38  PR Reps) need timing work... trying too hard.  let the bell do the work.

Jerks @ 28 kg                                             2 min.  11/9  (PR Mvmt Quality)

Rack Progress.

Jerks @ 16 kg x 2                                2 min @ 9 rpm
         @ 20 kg x 2                                1 min @ 9 rpm
         @ 24 kg x 2                                1 min @ 7 rpm

         @ 20 kg x 2                                8 min @ 5 rpm (44 rps PR, jerk quality PR)

Swings @ 28 kg                                  10/10

Snatch @ 20 kg                                   6 min @ 12 rpm PR reps, time & mvmt quality.  better backswing, better spot griping the bell... continue biofeedback testing.


Biathlon PR:  80.

Total Kg: 4744

Afternoon Training.

Cleans @ 20 kg x 2                       1 min @  8 rpm
                                                      6 min @ 7 rpm

LC @ 16 kg x 2                            2 min @ 5 rpm (aborted set)

Jerks @ 28 kg                               8 min @ 6 rpm (set it down at minute 6 for :30)

Bending                                         Grade 5 bolt to 85 degrees
                                                     Blue Nails x 2

Longer Long Cycle.

LC @ 16 kg x 2                4 min @ 4-5 rpm x 5  PR Density.

OALC @ 20 kg                12 min @ 5 rpm

Swings @ 44 kg                35 (two handed)  PR Reps.

Swings @ 32 kg                10/10 x 5


Total Kg: 12900 PR Volume.

Yellow Jerks Ha Ha

Jerks @ 16 kg x 2               3 min @ 8 rpm x 6
                                           3 min @ 10 rpm (m2 @ 9)


PR Volume & Density.

Total Kg: 5536.

Cleaning.

Cleans @ 20 kg x 2                             3 min @ 8 rpm x 2  ... thumbs forward, rotating
           @ 16 kg x 2                             5 min @ 10 rpm ... rotating.


Jerks @ 28 kg                                    4 min @ 6r,8l rpm x 2 (felt heavy)

@ 16 kg x 2                                       10 min @ 5 - 7 rpm (min 10 @ 10)  approx 74 reps.  PR Reps.

Snatch @ 20 kg                                    4 min @ 12 rpm  24/24

Total Kg: 8416

LC Continued

LC @ 16 kg x 2                    3 min @ 4-6 rpm x 8 focus on relaxing and mvmt quality

OALC @ 20 kg                    21 min @ 5-7 rpm, switch every 3 min.


Total Kg:   12720

Purple LC.

Building up slowly seems appropriate.

LC @ 20 kg x 2              1 min @ 5-6 rpm x 11

rack is really improving with flexibility.

Total Kg:  4840

LC.

LC   @ 16 kg x 2           2 min @ 5-6 rpm x 9 (2 min rest in between... rack is improving)

Swings @ 44 kg             5/5  8/8  10/10


Total Kg:  5192

Note to Self

Alternating Training Works Very Well For Me (also known as... don't stress grip two days in a row)

LC @ 16 kg x 2       1 min @ 6 rpm x 10 (1 min rest between... thumbs forward)