Walk w/ short runs:
09:38 - walk 22 minutes, jog 2 minutes
10:24 - same
10:48 - same
11:12 - same
Finish 11:35, total time 3 minutes shy of 2 hours.
Distance: 6 miles - home to start of 10 km course but skip the final loop up Fairfield and down Northern Pkwy and just do Linwood back to the start and then home. That's something like 1.3 miles for home to start and start back to home, so 4.7 miles of the 10 km (6.2 mile) course today.
C&P: barbell, 30 kg x 1, 1, 2 (1c + 2p)
MP: (from rack): 30 kg x 2, 3, 1 - last one was one too many, didn't feel good
CL: 30 kg x 2
FSQ (from CL): 30 kg x 2, 1
break
Calf raises on steps x 15
tib/fib gadget wwith 5 kg x 20
FSQ in Oly shoes: warmup - shoulder dislocates w/ stick
All SQ deep, paused
bar x 5
30 kg x 8
40 x 8
50 x 8
Thursday, March 13 - drop to PA
Friday, March 14 - weigh-in
Saturday, March 15 - meet. SQ = 90, 95; BP = 80, 82.5; DL = 152.5, 162.5 - skipped all 3rd attempts
Some time off, just walking and stretching
Wednesday, March 19:
BW: hamstring stretch + WM, singles 2 each side.
8 kg for 1 snatch and 20-40 second overhead hold. Right - problem - side first. 4 reps, rest untimed.
WM - fugly single w 6kg each side.
Cossack stretch (progressive) x each side, short rest, Cossack Sequence (SJ/RIS) x each side - been a long time, felt good.
Oly shoes
A few fugly OHS w a 15 lb bar.
FSQ: bar x 5, 30 kg x 5, 40kg x 8
Thursday, March 20 - walk a total of 6 miles.
Friday, March 21:
Barbell MP: 20 kg x 5, 25 x 3, 30 x 3, 2
SQ: 72.5 kg x a few, very deep
BP: 70 kg x 3, 75 x 1, 80 x 1 - heaviest since last summer, possible opener
DL:
125 kg x 1 r/u
135 x 1 r/u
145 x 1 l/u (favored grip)
152.5 x 1 l/u - possible meet opener - not best form, bar not against shins - but not difficult or too slow
Walk - 1.5 miles
walk again - about the same
SQ:
72.5 kg x 2 - super deep, paused and exhaled
72.5 x 3 - just deep
72.5 x 5
30 min break
BP:
70 kg x 3
72.5 x 3
75 x 2
77.5 x 1
30 min break
DL: up to 145 kg for a triple
Friday, 28 Feb - poor step-ups w/ 30 lb backpack, sore back the next day
Saturday, 1 Mar - off
Sunday, 2 Mar - off
Monday, 3 Mar - 4:30 pm excellent step-ups, 12/min (metronome at 60), 14" box - new, avg = 125, max = 141, 75 minutes - great session, 14" box is a keeper!
Today, Tuesday
Walk 3.1 miles home from car service
SQ:
67.5 kg x 3 (actually 72.5 kg)
77.5 x 2 (actually 82.5 kg)
87.5 x 2 (actually 92.5 kg)
97.5 (actually 102.5 kg) - felt tired, decided not to do.
I had mis-calculated all the weights above - they were all 5 kg light as I didn't take the 25 kg bar weight into account
yesterday, felt tired and tight, took a nap
Today:
walk 1 mile early AM
walk 2 miles at noon
BP:
70 kg x 2
72.5 kg x 5 - wow, up from 70 x 4 last time
DL: up to 155 kg x 1
