AM
30 sec airdyne @ 80% effort
30 sec airdyne @ 50% effort x 20
(rest 10 min b/t sets 10 and 11) - all sets same effort, record HR and metrics on machine/set
PM
A. high hang power snatch - build to a tough 3 - NOT a 3RM; rest as needed
+
7 touch and go hang power snatch heavy and fast
rest 0 sec
10 box jumps -24"
rest 0 sec
25 double unders
rest walk 6 min b/t sets x 6
AM Session notes:
ReplyDeleteStill no Airdyne. Completed on rower. All 80% efforts were 1:48-1:50 pace. Followed session with 25g protein and 75g carb. A little heavy breathing, nothing bad though. Maybe should have done less carb here?
PM Session notes:
ReplyDeleteWorked up to 135lbs for 3 from the high hang. Maybe had a little more but not much. 6 sets of snatch/BJ/DU went like this:
95lbs/:41
105lbs/:45
105lbs/:42
115lbs/:42
125bs/:48
125lbs/:44
Definitely started too light. Was really focused on the FAST, no the HEAVY. Was I suppose to use 135lbs? Which was the amount of my heavy 3 from the high hang. The structure was similar from Tuesday morning with front squats. Should I have used my last heavy 3 rep set at 32X1 tempo for the front squat and run weight?
Followed with 25g protein and 75g carb. Correct here? I think maybe it should have been 40g protein and 50g carb. It was more of strength/circuit. In case you haven't noticed I am having a little trouble determining what to take after these strength or circuit session. Should I just stick to 40g protein 50g carb after these?
too high in carbs for the rows
ReplyDeletestickto 40/50 for these wt sessions
i'd rather tech or weight anytime for those lifts...thx