5' AB warmup + snatch mobility drills
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A. High hang power snatch + hang power snatch from top of knee + power snatch; 1 complex every 2:00 x 6
warmup: 20; 30; 40kg
work: with straps 50; 51; 51; 52; 53; 55kg here started to get slow under the bar, no leg explosion, and legs were stiff to get under the bar... they were almost muscle
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B. Back squat @50x1; 5 reps @ moderate effort x 5; rest 2:00
warmup: 20; 40kg
work: 60kg across. This was the ideal weight for the TUT, felt legs working
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C. DB step up; 8-10/leg x 3; rest 2:00
12.5kg DB 10/leg. No problems
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4 sets @ 70-80% effort:
250m row
10 DB push press (15kg)
10 DB front rack walking lunge (5/leg)
rest 2:00 b/w sets
I think that i took this too hot and above 80% :P... Although i could manage to reduce each set time, in the last one i ended with hands on knees breathing hard... I think that this wasn't what you wanted... If you could educate me towards the required paces that you program, it would be helpful (like a time target, a reference, ...)
1st: 2'59
2nd: 2'55
3rd: 2'53
4th: 2'51
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5' bike cooldown
Sleep: layed down at 11:30pm, woke up at 2:30am (no pee), stayed awake for half hour and then woke up at 8:15am
Mood: is normal, no major swings :P
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