Sunday April 15th, 2012 (MusSnt, GMornin-Jerk/OHS)

Didn't sleep really well. Watched a scary movie before bed (Don't be afraid of the dark) that was actually the name and must have given me nightmares. No seriously didn't have nightmares, didn't sleep well and the first half of the movie was good.




7am Hydration
-cup of tea with coconut oil.
Decided to train fasted to see how I went and as the session was strength, power and technique.


Sunday AM: CP based, snatch tech + LB bending moderate/high TUT +  BWT density touches

A. Low hang (below knee) muscle snatch. Snatch balance @ 50kg, 1.2; rest 90sec x5
B. Power snatch @ 60% effort, 1 perfect rep every 60sec x10
C. Low bar good morning, heavier than last week @ 4111, 4-6reps; rest 3min x3
B1. 10 GHD sit ups; rest 1min x5
B2. 10 ring dips rest 1min x5
Notes
See the video, got most lifts in except for the boring stuff. 
During the week it was harped on me to not worry about weight and just worry about foot placement, technique and execution. Something I tell my guys all the time but then don't do myself. So today.......... Here we go
A) Done and felt good. Tried to drop fast but couldn't I think coz it is so easy to jerk or get moving. I did try and my range felt good
B) Tried to do really good form and even did a few overhead  squats near the end just to see my foot placement on the snatch. was ok. Comments on snatch form would be appreciated. I know it isn't perfect. 
C) done at 70kg
D1 and D2) fine with GHD. Ran out of gas on my right tricep for ring dips on set 4 and 5. Got 8 out strict on those two rounds. I hope that strength comes back. I have noticed I have week triceps though.  

12pm-Lunch
- chicken curry and salad from last night
-berries and coconut cream

230pm coffee

3.30pm
Hit the wall carb wise and thought this is rediculous, I need carbs to perform. Had 3 small pieces of sweet potato and picked up about 5 clouds. Felt awesome.

4pm  Aerobic Z1 + jerk tech + OHS tech + mobility piece

Ride - 20min @ easy-moderate,
+
10min - thoracic mobility, hip internal + external rotation, dosiflexion, internal + external shoulder rotation
+
Split Jerk, hold landing and or adjust to deeper and hold 3sec+ @ 50% effort, 5reps; rest 2min x5
+
OHS @ 1310, 10reps, light; rest 2min x3
+
Ride - 20min @ easy-moderate, undulating
 Notes
Subbed run for ride as it was raining and tomorrow I am rowing so I thought a run would be nice and smooth. Went well and wore heart rate monitor. Goal was to keep heart rate under 130pbm. Average was exactly that.

Concentrated on depth or stability on the jerk. ACTUALLY........ It was only the LAST 2 reps of the final set that I felt a bit of depth. The rest of time I was actually mistaking depth for speed and stability. NEXT time I need to bend my back leg a little more to lower towards the ground. 

Overhead squats were much better. Went really light and kept it at 30kg. FELT MUCH better than last time and despite being light I felt more comfortable at the bottom. My right shoulder started to give way a little towards the end of last set. I could feel it but not do anything about it. 

Ran again coz of the rain. Again kept heart rate at 130bpm

6pm 4 small sweet potatoes post wod. (SMALL)

730pm Dinner
-Grassfed mince slow cooked with veggies

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