9/20/11 - assit/o-lift day + throws

training (evening)

hip snatches- 170(75%)x3x3

push press w/power factor

• 245(75%)x8, no PF
• 245x8, fastest 3.71ft/s
• 245x10, slowest 3.01 ft/s, fastest 3.71ft/s

hang cleans- 255(75%)x3x3
BB rows- 315x8x3
CGBP- 255x5x3

+lying ab raises x3sets


throws (lunch)

• 16# stone
• 10 step over drills
• 10 standing fulls, best of 38'
• ~20 south african spins, best of 45'

threw uphill at work, as usual. probably not a huge grade, maybe 5' total or so. Very unhappy with the 38', I felt like I really had a lot more in me than that, pretty pathetic.. oh well. Focused on driving my hips around with both my right and left leg, felt pretty snappy and was hitting around 35' on the step over drills. Also focused on getting some height on the throws, I'd say 50% of them were getting there. The spin throws felt pretty good. After about 10 throws I tried to get a better wrap, but that was throwing me way off to the left and dropping about 4 feet off my throws so I went back to the original way. Again, focused on getting some height, as wel as pushing my right knee in after the spin and a very tight and fast spin with my let leg.

evening workout felt great. PF doesn't work too well on snatches and cleans because the bar has to start moving "down" again before acknowledging the rep which was really slowing down the readout.. I mean, 1.5 f/s hip snatch? not so much. Just learning the PF so I hooked it up to the push presses as well and was pleasantly surprised. I'm lazy so I set the weight at 75lbs and moved the decimal 2 places on the watts. Slowest rep was 3.01 f/s and fastest 3.71 f/s, 95% of the reps were over 3.3 f/s. First set actually felt pretty heavy but trying to move the bar faster give me a bit of extra energy to put into the bar. Looking forward to speed day to really see where I'm at.


cals = 4003 w/298g protein, 75g carbs pre-workout for both training sessions