Aug 18th

AM - LEnd testers

15,12,9 for time @ 97%:

Power Clean @ 80lb

Burpees

+

Rest 10 min

+

15,12,9 for time @ 97%:

Power Clean @ 80lb

Burpees

2:51

3:04

My previous time is 2:34 here. Disappointing. I recorded the first one, not sure where I lost 17 seconds from the previous time, I guess my movements were just slower in general, didn't bother to record the second. This system is where I thought it was.... which is not quite where it needs to be and not quite where it used to be. Needs more work, unfortunately, because this stuff is painful!

PM

run 1k @ 80%

run 1k @ 85%

run 1k @ 90%

*Make sure the 1k splits are faster for each one

80%= 4:53
85%= 4:37
90%= 4:24
Total Time= 13:54
This is about a min faster than the 3k I ran last Oct at the OPTathlon. It was way easier and I felt so much better throughout and after. Breaking a 3k into 3x1k was much easier mentally too. 

3k Improvement

AM - Oly intense + Oly capacity + DL volume + CP tester

A. Power Snatch, quickly build to 95% 1RM for a single

B. Snatch Pull @ 105% RM, 1 powerful rep every 60 sec for 10 mins

C. 3 rounds for time:

7 DL @ 225lb

7 Muscle-ups

A. 140# (133# went up easy then made the jump to 140# didn't hit it until my 3rd try but didn't want to end on 133#)

B. Completed, felt good. Focused on the deadlift and making sure my  butt stayed down

C. 8:54 

A few notes here: 

1. MU's felt hard today, I felt like I had a weight vest on. Only 1 fail but lots of rest between reps (almost all were singles except the first set). 

2. DL felt fine, however if I keep a flat back I work WAYYY harder to get the weight up. My legs start shaking and I can feel my face getting really red. If I let my back round slightly the weight flies up. I am not sure why, maybe my back is stronger than my legs so when I allow myself to lift with my back the weight is light vs fighting with my hamstrings?

PM - Running MAP

Run 3 k @ 80% effort (compare to previous 3k time trial) - make sure you are not pushing too hard, don't look at your watch...just feel the intensity.

15:51

**Compared to my PR of 13:43 and OPTathlon 14:57

Out of all the things I have done since working with Michael, this is one of the most mind blowing things to me. I felt like I wasn't even trying, in fact I am not sure if I hit that 80% until the last few laps because I am still learning how to pace. I felt awesome, my time shows me that I have gotten better, a lot better. My lower back was tightening up slightly from today's DL's but breathing was great. I actually kind of enjoyed the run itself too.