Snatches on Friday, FSQ PR and BP on Saturday

Friday:  Yesterday I did my usual-of-late 20 kg snatch workout of 8+8 on the 1:15

Instead of stopping when I felt like I could no longer do 8+8, I switched to 6+6 two sets then 5+5 for two more sets.  Here's the layout of the practice session:

00:00 - start 8L + 8R = 16 reps
01:15 - start 8R + 8L = 32 reps


02:30 - start 8L + 8R = 48 reps
03:45 - start 8R + 8L = 64 reps



05:00 - start 8L + 8R = 80 reps
06:15 - start 8R + 8L = 96 reps


07:30 - start 6L + 6R = 108 reps
08:45 - start 6R + 6L = 120 reps



10:00 - start 5L + 5R = 130 reps
11:15 - start 5R + 5L = 140 reps total in 11:45

Notes - this is an intermediate stage between 5+5 on the 1:00 for 200 reps and eventually 10+10 for 140 reps.  For comparison's sake, the snatch test would be 10+10 on the 1:00 - this is 8+8 on the 1:15.

My next workout like this will hopefully get closer to the goal of all 8+8 and 160 reps.  When I hit that, the next thing will be to switch to 9+9 and lower the total goal volume to around 150 reps, to be followed by 10 + 10 with a total volume of 140 reps.  That accomplished, I will begin to reduce the rest periods.

Note also that this is training, done twice a week, and not a maximum effort but a moderately hard effort.  I have asthma and I cannot regularly push myself as hard as some people.  My training concept is to keep the effort hard but still moderate enough in intensity that I'm well able to walk away from it a few minutes later with my pulse and respiration mostly back to normal.



Saturday:  FSQ and BP.

NB: A bit of "runners' knee" on the right side, not quite sure why except that I've been realigning lately, able to keep my right knee pushed out when doing getups - unfortunately, there's no such thing as a free lunch and I may have been compensating for something there and just found out why.  We'll see, and we'll see how it holds up squatting today.

Warmup - shoulder dislocates and OHS with a stick

FSQ: warmup with bar x 3, 95 lb. x 3, 135 lb. x 3 - Marty wants +5 lbs. per session so here goes

150 x 5 - videotaped, felt good, 5 - videotaped again, here are both sets:

http://www.youtube.com/watch?v=oHP5Kb8P9Tg

Bodyweight this morning was 152 lbs.

DB BP:
15 lb. x a few, looking for groove, hurts, then remembered to keep elbows in - ah, feels great
20 lb. x 4

BP:
bar x 3, 95 lb x 3, 135 x 3, all pinkies just inside the rings

Stretched hip flexors a bit, then

150 x 5, 5 - last couple of each set were definitely weaker but hey, they touched, they paused, and they went back up.  Very important to keep my elbows in, nice that the grip inside the rings is working, may try to go narrower but likely not by much and not too soon, either/

HLR: best to date, a left, a right, a left, a right, all in a single set, all (of course) paused at the bottom, no kip, etc.