back on track

Last week was more of a recovery week from the NYC competition, I took Monday, Tuesday, and Wednesday off to recover and I started back up Thursday.

Thursday April 5,12
Longcycle 2x20 8 min @10 rpms this was actually kind of tough, I think because of the fast pace
Black snatch 20kg x6 mins at 9 snatches per min
Friday april 6,12
Longcycle 2x32 5 mins @6rpms this was ok it got very challenging the last min, I am trying to get use to 6 rpms but its not going to be easy
Longcycle 2x24 9,9,8,9,9 I was pretty beat up and tired from the 32kgs so I didn't push this to hard.
Jump squats 135x5/50  185x5/50 these were pretty good and my legs weren't to sore after
Saturday April 6,12
I did some OALC 10 mins x 32kg alternating every minute 6,6,6,6,6,8,8,8,8,8 this wasn't hard, I was suppose to use the 40kg but that was just out of my league. I think I'm going to need a 36kg soon.
Swings 40kgx30/30 hands got sore after this.

Saturday PM I went for a 10k run with Meghan Damiano, She will be running the Boston Marathon April 16,2012 for charity. I am glad I could help her train.

Monday April 9,12
I was really feeling beat up today Coach Duffey wanted me to do a test set with the 32kgs but it just wasn't in the books for me today so I worked on technique,
Warm up OALC press 4 minx16kgx10rpms alternate every min
Snatch 4 minx16kgx16rpms alternate every min
OAJ 16kgx5/5 OALC 16x5/5 20x5/5 24x5/5 2x20x8,8
Longcycle 2x24 8,8
rest 2 mins
2x24 8,8
rest 2 mins
2x24 8,9
rest 2 mins
2x24 9,9
rest 2 mins
2x24 9,9  overall just an ok workout nothing special

I did a 10min cool down jog