Tuesday 1st May – 2012
TNG hang power snatch practice, 7min
+
5 Sets with INTENT:
5 TNG hang power snatch @ moderate
AMRAP Push ups (-3)
Row 250m @ 95%+
Walk rest 6min
Post your training notes to comments
Robyn and Paul (Rosko’s folks)
Almost 60, married for 30 years & and still playing together!
Posted on April 30, 2012, in Daily Group Training and tagged B32 athletics, mixed modality AnLP2 - AnLE1, O-lift tech. Bookmark the permalink. 8 Comments.
Power snatches @ 25kg
30 push ups – knees/179 avg watts
25/178
10/194
10/190
11/189
During the 2nd set my arms felt like nerves were firing and twitching, v uncomfortable, so held back and did push ups (slow eccentrically) in sunsequent sets until nerves started again, probably why I was able to up the intensity on the row as I wasn’t amrap-3 on the push ups
First rib and above collar bone will be getting some attention with a stick
Maybe the amrap push ups last week have left some residual adhesions that I haven’t recovered from yet….?
A. Broomstick, 20, 30, 40.
B. PUs, Row Av Watts, Row Time
1. 38, 397, 0:47.9
2. 28, 412, 0:47.3
3. 23, 393, 0:48.1
4. 19, 407, 0:47.5
5. 17, 424, 0:46.8
Notes:
A. Practice felt good.
B. Typical hit-out for me – OL technique terrible, PUs average, Rowing OK.
Powersnatches @ 20kg
21 Pushups on knees/ av watt 225
21/246
16/223
15/218
12/217
Last 2 sets, legs tiring and heavy.
5 x Hang power Snatch 35kg
PU 15/14/11/14/10
Row 48.9/49.1/47.5/47.6/47.6
Hang power snatch @ 35kg
1: 20 pu, 483 avW, 44.9s
2: 20 pu, 453 avW, 45.8s
3: 16 pu, 439 avW, 46.3s
4: 12 pu, 451 avW, 45.9s
5: 12 pu, 433 avW, 46.5s
Notes:
Hang power snatch seemed light but traps wouldn’t fire up (UB push/pull previous night)
Had a great sleep last night, rocked up to training feeling good but as soon as I started, body felt taxed and didn’t want to work. Had a dodge breakfast in Sydney on Sunday, digestion has been a little screwed since, hopefully back in rhythm tomorrow.
Hang power snatch @ 20kg
Push ups/avg watts/total
1: 12/275/54.2
2: 9/236/57.0
3: 7/235/57.1
4: 7/233/57.3
5: 7/229/57.5
Hang power snatch @ 20kg
1: 20pu, 328avW, 50.0s
2: 15pu, 286avW, 53.5s
3: 6pu, 279avW, 53.8s
4: 6pu, 250avW, 55.9s
5: 7pu, 219avW, 58.4s
hang power snatch improving
push ups took a nose dive. Maybe lacked a bit of intent.
Hang power snatch @ 25kg (top of snatch postion not great)
AMRAP (-3) push ups – on toes and parallelette bars:
9, 8, 7, 6, 6
Row 250m
372 avge watts, 49 sec
338, 50
321, 51
319, 51
302, 52