BLACKBOARD – 12 August 1014
Workload:
A1. Perform the following wave cycle:
3 Snatches (75% 1 rep max)
2 Snatches (78%)
1 Snatch (82%)3 Snatches (78% 1 rep max)
2 Snatches (82%)
1 Snatch (85%)3 Snatches (82% 1 rep max)
2 Snatches (85%)
1 Snatch (88%)1 Snatch (91%)
Then:
B1. 800m Jog (65% effort)
Then:
B1. Every 90s for 6 Rounds: 200m Sprint
Then:
C1. Cool down Bike or Row for 8 minutes (65% effort)
Notes: Back to the original loads. You do finish with an extra single. If this week goes well we will up the percentages next.
You know the drills with the runs. Only 6.
Beyul Training 
Totally jinxed myself yesterday.
Woke up and almost fell over as my knee gave out. It’s not related to the programming though. I knocked knees with someone on Saturday during my tournament.
A1:
Got through the first wave but only barely. Called it a day on the lifts after that.
B1.
800m warmup
6x200m runs.
First 4 were within :44-:46. Last 2 were both :52
Knee felt ok while running but now it hates me.
65#, 68#,71#
68#, 71#, 74#
71# (f last rep); 74#, 77#
79#
then cause I felt good I did a bonus at 80#
sprints, yes but slow cause I also did some bonus running this morning
And I just want to say here that I remember when it was a big day if I hit 72# in the snatch.
No hand no feet Snatch up to 195×1.
Snatch: 200×3, 210×1, 220×1, 230×1, 205×2, 205×2
Push Jerk: Worked up to a 265×1 single.
Gymnastic/core work to finish