M. Feeling a little flat today – 7/10
F. Still feeling a little sleepy, snoozed my alarm over 5 times, possibly a little stressed – 6/10
S. Low back a little better but still got that niggle, knee is almost right, needs a few more days to come perfect – 5/10
Goal for today – do what I can today, don’t blitz yourself, be 100% accurate to the millimetre. Have fun. Serve others, help people. Smile. Be happy and be nice :o)
Session #1 – 0900hrs
Self massage before taking a class
Session #2 – 1045hrs
– Deadlifts x 9 @ 70kg
– Pushups x 12
Box Jumps x 15 AssBike x 4cals
I needed to substitute the box jumps because my knee isn’t 100% right. So I’ll just do something to get the lactic acid sting and tap into that anaerobic lactic energy system. A 4cal sprint on the AssBike should do it.
Session #3 – 1230hrs
Muscleup practice with a band on the rings and bar.
Focussing on correct hand and wrist position/alignment. Practicing both kipping and strict versions.
Session #4 – 1745hrs
40mins – Flexible Steel stuff and some rolls from Primal Move
Session #5 – 1900
A. Clean & Jerk
5 x 1
* I worked up to 80kg. I’m still slow under the bar. I’m powerful getting it up, but just slow getting back down. Will practice more 🙂
B. Front Squat w/ 2.5″ heel rise
Establish a 1RM
* I didn’t push it too hard in this as my knee is still crap. I did 3 x 3 @ 80kg w/ 2.5″ heel rise to emphasise VMO
C. Power Snatch
4 x 2
* A focus on technique, so stayed very light, did 2 x 2 @ 20kg, 2 x 2 @ 30kg
End of day notes:
I feel good. I ate good today and slept well last night. I trained smart today and hopefully tomorrow I’ll have another good training day.
See you at 0500hrs guys and girls 🙂