Training Day

My fitness level is pretty good in my opinion. One of my training mantras is to simply become bullet proof. This means I can just go do stuff. Run 5K, Ride 130+ miles, rock climb, swim, hike or just play with my daughter. There is nothing worse than reaching to pick an infant only to have your back give out. Well, I think I have succeeded in this.

I can get better though. My training for the past 6 months has lacked focus. Even when I tried to focus earlier this fall, it was still the minimum. This was still effective! Now it is time to take this fitness base and build. I have upcoming events that require focus in training. The culmination of the first half of the year is the RKC II certification which is only 3 weeks after a 600K ride.

I went back to intensity today. I would have to go back months to find intensity in training. Today I combined 2 workouts that I have been using for sustainment. The result? Good training.

Swing: 24K 1x50
Windmill: 16k - 5x5
L/C Clean and Jerk (1arm): 24K 10 min alt. 5r/5l - 120 reps
2 min rest
VO2 Max Snatch: 16K: 36 on: 36 off 15 reps per set: 10l,10r 300total

Snatches started a little rough. I felt my back acting up for the first 5 sets and considered calling it a day. On the 6th set, I must have finally gotten warmed up. The pain disappeared and my power in the left side returned.

The Pre-Turkey Workout

The pre-turkey workout is what I would like to think of as a preemptive strike against the garbage I may or may not consume later today. The goal, simply elevate the metabolism. Stoke the coals.

I did KJ's VO2 max protocol with the 36/36 times as prescribed. This is an entirely different animal than the 15/15. The latter enables you to breeze through reps at a blazing speed. Not a problem until the last couple sets. On the other hand, the 36/36 seems to use the energy system a little differently; after all, each set is 16 seconds longer. I found that at around 11 reps I began to slow. How did I counter the tempo change? READ THIS: Focus on hip snap. Hip snap is the most crucial part of the exercise. When your grip, forearms, shoulders and abs are smoked, using or relying on hip snap is the only way to survive!

Practice:
Swing: 24: 1x100 -- why did I do this? Because I can.
Windmill: 16K: 1/1x5 -- need to do this daily and increase volume. Need core/torso endurance.
Snatch protocol: 16: time: 36/36 15 reps x 10l/10r (300 reps)

I will finish the day with some GTG pull up stuff and other grip work.