Strength

Strength day.  These are my favorites.

Warm Up:
mobility
various snatch work

Workout:
4x2 Snatch 133#
4x2 OHS 165#
4x2 Bench 202#
4x2 Deadlift 315#

The snatch was tough.  In large part because I didn't warm up enough for it.  I need to do more jumping and explosive stuff/mobility stuff to get the muscles firing before jumping into it, even light sets.

The OHS felt pretty heavy and I was feeling disappointed.  I did all 4 sets, but just felt like I was not getting stronger from the workouts.  I have to remind myself to stick with the program to see if it's working.

The bench press felt fine.  I actually like the bench press, just gets over-used in the chain gym setting.  I don't do it very often but I like it when I do.  I felt like I'm a little stronger here, like I could have done 1 more rep or maybe added 5# or so.

Deadlift I did the first round at 315, then I decided to do the rest at 320.  The last round I did 3 reps, touch and go so I'm clearly stronger there.  I was happy to end things on a good note.  It's important to in things positively.

I received an email last night from the man I consider my mentor and coach.  In it I asked about aerobic training and how to include enough of it for a generalist.  The response I got back was both something I didn't want to hear and what I needed to hear.  The plan is now to include steady state work during the strength and power cycles, then MV02 work during the Power-Endurance cycle.  This should be enough to get the benefits of the aerobic capacity while maintaining power and strength.  Of course I might play around with interval training in the oxydative pathway just because I hate steady state work so much.  In the end, I know that steady state is what I need to do and I'm trying to avoid the work and finding the "easy" way out by using intervals.   

For the group classes that I run, I think the interval sessions are going to be clutch and will become part of the programing, but for myself I know that I need to just do the steady state.