Friday, July 15, 2011: Week 2, Workout 9

3:00 PM

Warmup:
500m row easy
mobility
Burgener warmup
5:00 HSPU work
light snatches

Strength:
A. Mid-hang Power Snatch 65%x2x5
-117
B. Snatch Balance
-heavy for day: 175-185-195[Fx2]-195
-90%x1x1: 175
-80%x2x2: 156

Conditioning:
3 rounds of:
40m sled push, 135#
20 pushups
Rest 2:00

Daily Report:

• Body: feeling good
• Sleep: 6-7hrs decent (took 1.5g GABA)
  
• Nutrition: Mostly strict, some additives in food would be questionable. PreWO = 6g BCAA's, PWO = 6g BCAA's, 2g Glutamine, 2g MSM. 750mg GABA and ZMA at bedtime.
  
• Notes: the MHPS went well. Turnover was fast as well as explosiveness. 195 is probably a 1RM on snatch balance. I missed it a couple times initially due to some technical issues so that is why I continued trying. I think I could hit 200-205.