May 16, 2007

May 16, 2007

CPMP: 6 reps
Hip abduction quadruped
adduction lying
leg over
reach roll and lift

scap pushup - 12, 12, 12
Burgerner WU - 45 x 1

Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 135 x 3, 135 x 3, 135 x 3

Ring Dips - 3, 3, 3, 2, 3
(Superset with full rest - 60 sec)
Pullups - 3, 3, 3 ,3 , 3

Run 3 - 7 minutes on/3 minutes off repeat twice:
Interval 1 - 0.92 miles, speed ~7:36.5/mile
Interval 2 - 0.9 miles, speed ~7:46.6/mile
Interval 3 - 0.79 miles , speed ~8:51.6/mile

AIS stretches
Calf, hamstring, adductor, abductor, hip flexor, chest,

hip mobility
muscle snatch - 45 x 5

Notes:
-OHS- The power snatch was hard, the squat was pretty light, my snatch technique is not great. At some point I need to work on these.
-Run 3 - The last interval was hard! It was an effort of will to keep going but I made it!