Training Wk of 9/17/12

Monday 9/19/12
Travel home & rest day

Tuesday 9/18/12
A1. Back squat 5x135, 3x155, 165, 175, 185, 190x5 F on 6
A2. Pronated med grip pull-up @ 22x0; 2-3 x 5 3x 15, 25, 35, 40, 45x 2 couldn’t quite get the 3rd.

Wednesday 9/19/12
A. Triple jump practice 17, 19, 18+, 19, 19, 19, 20+, 20+, 19+
B. Snatch off blocks just ATK 7x1 Rest 60s. 83, 88, 93, 93, 98, 98F 98F
C. Push-press 2-3 x 5. 83, 93, 103, 113x2 F on 3, 113x1Fon2, 108x3, 103x3
D. Elbowing row @ 31x1; 6-8 reps ended up being x 5 b/c started too light. 10, 12, 15, 20, 25 all by 8.
E. 50 GHD sit-ups for time UB in 1:52
F. 50 hip ext for time 2:08 20, then 6 sets of 5. posterior on fire

Thursday 9/20/12
Sleep ~930-5
Coaching 6-730, 8-10
Training @ 11

A Snatch: 63, 83F behind, 93 F behind, 103, 108, 113, 118, 123 5lb PR, 123F, 123F
B. NGHP 31x1; 6-8 x 3. 33x8, 43x8, 48x8, 53x8 tough.
C Complete 3 setsof:

1 Deadlift (215x3, 225x3, 235x5)

2 Row 60s (264m, 266m, 268m 1:53/1:52/1:51.8 500m ave) efforts ~90/95/97%
Rest 3 minutes

30 min hike w/dogs

Friday:
Sleep In bed by 8:30/9 but awake until close to midnight.  Up at 3:30 pre-alarm.  Opened @ 5a today & found myself have anxiety over falling asleep early enough.  I failed to set my intention early in the evening, “I”m going to sleep like a baby.”  When I don’t set my intention I can be a bit of a headcase. :)
Coached 5a-7a & then 8a-10:30.  Energy good but fueled by coffee!
No training!  50 min hike