Warm-up:
back squat
overhead squat
good mornings
Burgener warm-up
shoulder press + split jerk
3x(1+1+1) power snatch + OHS + mid-hang snatch (65,75,85)
3-3-2-1-1 front squat (135,155,175,185,195)
5x3 rack pulls (225,275,295,315,335)
Running intervals (1-1 work-rest, incline = 1.5):
1/8 mi at 6:40 min/mi pace
1/8 mi at 6:30 min/mi pace
1/8 mi at 6:18 min/mi pace
1/8 mi at 6:11 min/mi pace
1/8 mi at 6:07 min/mi pace
1/8 mi at 6:03 min/mi pace
1/8 mi at 6:00 min/mi pace
Started off with every intention of doing a PMenu WOD (020508), but my left elbow flared up during snatches. Started doing some front squats, but turned out bending the elbow was no good either. Finally switched to rack pulls, which felt OK. Finished with some running. Turns out the treadmills max out at 10 mi/hr, guess I need to start cranking up the incline. Looks like upper work will be very light the next couple of days.
Thursday, February 7, 2008
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3 comments:
Wow, you're building some speed there! Bummer about the arm though, any idea whether it's oly or climbing related?
Not sure about the elbow. It's not classical medial or lateral pain, almost at the triceps and biceps insertion? May just be microtrauma accumulation, and I should really just rest it. Maybe a sign that my footwork is not good enough and my arms are taking a lot of strain while climbing the harder routes.
On another note, do you need expedition weight socks? I found some nice ones on sale here. The reason I ask is that there is free shipping for >$50 orders. Let me know if you want something from that site and we can combine an order (I know, I'm a cheap bastard).
Brian, nice find on the socks but the M is juuuust too small for me.
Let me look a bit, but don't let me hold you up - I take off for the airport in a few minutes, adn can't look right now...
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