Tuesday 05/05/09

Location: NP
Time: 5:00 a.m.

4 rounds:
Run 800m

Time each effort and rest 3 minutes between rounds.

Rest several minutes.

Spin.

Also, sometime this evening, I intend to do hang power cleans (3-3-3-1-1-1) at CHS. If anyone is interested in doing this with me, please post a comment or shoot me an email, and we'll try to set up a convenient time.
Posted by Phil

1 comments:

Phil said...

Sorry for all the repeat comments - experimenting with formatting.

4 x 800m w/3:00 rest between rounds
2:55
2:57
3:00
2:57

This was done as 1/2 mile repeats on the Big Papio trail just north of Blondo. The goal was to keep everything at 3:00 or below. Barely made it. Legs were definitely tired and left hamstring was tight from the start - this isn't suprising given the half-marathon and basketball last night, just something to note.

I want to do some more speed work like this - and I need to if I want my mile times to drop.


Hang Power Cleans, 3-3-3-1-1-1
185-3
200-3
205-3 (ties 3 rep PR, any type of clean, 04/26/09)
210-miss
205-1
210-1

The last attempt at 210# was successful but might not have been a power clean (might have hit parallel). So it's a PR for a hang clean, but probably won't cut it as a PR for a hang power clean.

Other notes: Similar comments regarding legs being tired and left hamstring being tight. So I'm fairly happy with the results. Looking forward to moving on to power cleans and squat cleans in the near future. I'm hoping my technique has improved enough that there will be a significant difference between my power cleans and my squat cleans.

Current PRs:
Hang Power Clean: 205 (today & 04/26/09)
Power Clean: 210 (today)
Squat Clean: 215 (02/20/09)

May 5, 2009 at 9:40 PM

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