09-27-11 Double Day

Training:
Warm Up and 10 minutes of light Olympic lifts.
A: Light TGU
B: Ring rows @ 2020; AMRAP (-2), rest 3 minutes X 3.
+
300 meter shuttle runs (50 meter turn arounds) Hard Run, rest 7 minutes X 3
+
max meters in 40 seconds prowler push at 205#, rest 7 minutes X 3.


Results:


I was really looking forward to Oly lifting today and assessing where my shoulder is. 


Power Snatch up to 95# felt great. Fast turn over and pain free. Timing was good as was initial start position. http://vimeo.com/29685979

Clean and Jerk also felt very good. A few weeks back I attempted a power clean and felt quite a bit of pain at the shoulder. Today was much different...quick build up to 135# with no pain at all.
http://vimeo.com/29686161

Shuttle runs started well and legs felt fresh...3rd set was starting to suck. http://vimeo.com/29686346

Prowler work was terrible from the start. Posterior chain and calve lit up! http://vimeo.com/29686636



PM Training:
1000 meter run
25 Burpee (no push up)
1000 meter row.


Results:
9:19 and my legs felt like led from Go. Tough time warming up and heart rate was high during the first 400 meters. Finishing the 1K run felt tougher than the mile on Sunday.  ready for a rest day...