Tom Hunt
Jan 4, 20221 min
Today, training is split into 2 chunks; running, core and grip in the afternoon, the Olympic lifting with the club in the evening.
Run
6x400m at 6:00/mile pace. Rest 1:30 (1:1) between runs.
Actual times:
1:37.5*
1:30.6
1:30.6
1:30.0
1:29.3
1:28.5
*Timer was at 8 seconds by the time I realised I'd started the workout - probably 1:29.5-1:30.5.
This route has a hill in, and is 200m out and back, with a couple of tight turns - far from track conditions. At best, I can manage 1:10-1:15 intervals on this route. This should have been 75-85% today, but in reality, it was more like 80-90%. The focus was on nasal breathing until 250-300m into each interval and as much controlled nasal breathing as possible during the rest.
Couch stretch
30 Seconds per side
Weighted Plank
2x30 Seconds, 1x60 Seconds, all with 10kg on the lumbar
Captains of Crush Gripper
3x3 per hand on tension 1.5
2 Clean Lift Offs + 1 Clean
Percentage work at 70-75%. 5 Sets of this complex. Everything felt light and fast, as it should.
Hang Snatch
5 doubles at 70%. Slightly out of position at the knee, so I focused on correcting that.
Front Squat
3x5 at 100kg. Speed reps for position and timing. Focus was on transitioning ready to jerk out of the 5th rep each set.
A good, lighter weightlifting session. Things feel light and fast, and the running legs from earlier didn't slow me down.