Sunday, November 29

In the following order, made up for my travel days

Friday- Snatch work +UB Push Vol/Pull + Easy Run
A. 3 Position Snatch (High Hang, Knee Cap, Floor), 5 sets of complex building to heavy set, rest 2 min b/w sets  **yes again
B. CG Bench Press @ 30X1, build to 1RM  
C. Strict Pull Ups- 1 x max reps
D. Kipping Pull ups- 1 x max reps, video and post to blog if possible
+
20 min steady easy run

A: 85, 95, 105, 115, 125 got all three positions best I've done on these
B: 190 no spotter felt good also an all time PR
C: got 2 true dead hangs also an all time PR
D: got 6 not even close to a PR. After reviewing the video I didn't activate my shoulders on the kip.  Poor performance 
Sent it in an email. 

Saturday- Run Aerobic intervals + LB CP work
Run 800m, rest 60 sec x 2 @ 4:05
rest 4 min
Run 800m, rest 60 sec x 2 @ 4:05
+
A. Front Rack Walking Lunges, 4 x 12 steps, rest 2 min 
B. Single Leg Dead Lift @ 3030, 3 x 8/leg, rest 60 sec b/w legs

Averaged closer to a 4:10 runs weren't feeling good, might have been the 10 hour car ride the night before
A: 1st time so I just used the bar
B: still feels a little weird used 20# Dumbbells each arm felt a little wobble