Training 12/7/12 & 12/8/12

7-Dec
Sleep 9/9:30p-6:30a (no alarm)

handstand topple on Sam's Knob

meadow leading up to Sam's Knob

Decided pistols were safer than handstands

Rainbow over Looking Glass Rock on drive home

9AM
EMOM for 20 min:
Odd- 3 tough power clean (65-80% 1rm) 1. 123lbs, 2. 123lbs, 3. 123lbs, 4. 128lbs, 5. 128lbs, 6. 133lbs, 7. 123lbs, 8. 128lbs, 9. 133lbs, 10. 133lbs. 9-10s on average with drop from top.  Practiced ripping off ground quickly and focused on breathing. 
Even- 2 parallete hspu  had 25# plate on floor with thin mat on top.  Didn't measure but probably 3-4 inches?  These felt better & better as the minutes went on.  
+
EMOM for 20 min
Odd- 3 tough DL  kept with same percentages as given for power clean 
Even- 6 ring dips  all ub practiced kip.  Found that rather than bringing knees up as I lower I feel more powerful with kip if I wait a millisecond longer to pull knees up as I get into the bottom of dip.  

DL loads
1. 193lbs, 2. 193lbs, 3. 203lbs, 4. 203lbs, 5. 203lbs, 6. 193lbs, 7. 203lbs, 8. 208lbs, 9. 213lbs, 10. 213lbs. All overhand regular grip for all (I prefer hook grip or reverse grip but trying to work grip strength a bit.  It's getting better as a few weeks ago I could barely pick up 175lbs w/out hooking or feeling like it was going to fall out of my hands at the top)

1:30PM
Hill runs
30 seconds up @high effort
Rest/walk down 2:30
x8
Ran a hill at Warren Wilson College on the trails we regularly hike.  I ran 30s repeats here before I believe it was when I was following Big Dawgs blog spring of 2011.  Good long incline with some minor roots and trees to navigate.  Added a bit of agility to it and kept it fun.  I felt it was a good switch up as I've been on the track or road a lot recently.  90-100 steps ever 30s.  Covered more ground each interval.  HR 180BPM 20s after final interval. Felt really powerful and recovered well.  Practiced some visualization for next weekend's competition on walk back. 



8-Dec Sleep 8:30/9:30p-4:30a
Coach 830-11a
Training @ 11am
A. Squat snatch 2, 2, 2, 1, 1, 1; rst 2 min
2x98lbs, 2x103lbs, 2x108lbs, 1x113lbs, 1x118lbsF in front, 1x118lbsF behind
B. Snatch balance 5, 5, 5; rest 2 min
83lbs, 93lbs, 98lbs. Will drop under weights all day, but especially dislike brining it back to my shoulders with arms in wider snatch width grip.  

PM: 75 minute hike at Sam's Knob



9-Dec
OFF
Sleep 8pm-6:30am no alarm. feeling great. 
2.5 hour hike at John's Rock.