Power

Explosive Power
Snatch 4x4 @ 125
Clean and Jerk 4x4 @ 160

Then:
2x15 (30/30's) Rowing
Goal split of 1:47.  This is my vVo2m split and it is pretty easy to hold, so I pushed things a little faster.  I'm writing this way after the fact, so I can't remember what I held.  I should re-test the 2k and see if that has improved.  That does not sound fun at all.

Strength/Power

Warm Up:
7 min Sand-Bag Get ups

Jake made me some sand bags and today was the first day I got to test them out.  I decided to use the 60lb bag as the 80 kicked my ass.  I got 41 reps in 7 min.  I'm not too sure how to do more at this point, speed seems to be difficult to do with sand-bags, but I'm sure that as my core gets stronger and I get leaner, this well get faster.

Then:
Max Effort Snatch

I built up to my previous 1RM snatch and decided it was time to add some weight to that.  I ended up lifting 163.  Previous test was 153.  I realized that what is holding me back is two things.  First, I can't overhead squat much more than that and second, I'm afraid of getting under the bar when it feels "heavy."  The speed and height of the bar is plenty for me to get under and complete the lift, and yet I don't.  Fear.

Then:
Max Effort Clean

After finishing the snatch I picked the bar up to put it on the rack for some reason and power cleaned it at 163.  It came up fast so I was feeling pretty good about things.  I started adding weight 10 lbs at a time and finished at 240.  Previous test was 190!  Again though, my front squat and fear are the two biggest factors from me progressing even more.  This was a half-assed power clean thing that makes me firmly a novice.  I can power clean it high enough to finish the lift, yet I can't front squat it up?  WTF?   

Strength

This morning I was very resistant to what I know needed to be done.  Sitting on the erg for 60 min, rowing at 70% heart rate.  I kept thinking about how much my legs and back are going to hurt.

After about 30 min. of talking myself into it, I sat down and just started pulling.  I had procrastinated earlier by doing some "research" into heart rate training.  I've yet to buy Phil Mafatone's book, which I'm sure will pretty much answer all the questions I have at this stage, maybe the next steady state row I'll finally buy it.  What I found was some useful information for the present workout actually.  There are lots of ways to calculate heart rate based training intensities;


"In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HR_max = 206.9 − (0.67 × age)—and a nonlinear equation—HR_max = 191.5 − (0.007 × age²). The linear equation had a confidence interval of ±5-8 bpm and the nonlinear equation had a tighter range of ±2-5 bpm."
http://en.wikipedia.org/wiki/Heart_rate

I used the nonliner equation to estimate the MHR, then used the Karvonen method to estimate the ranges.  The equation is

THR = ((HR_max − HR_rest) × %Intensity) + HR_rest

Here is an interesting article on Mark Allen's take on HR training.

For today's session I estimated a range of 140-150 for 65%-70%.  I used this range because it's right on the boarder of recovery and endurance.

Today's row session produced the following results:

Then after a few hours:

4x3 Snatch @ 133
4x2 OHS @ 165
3x3 Bench @ 202

I ended up doing Power Snatch.  Which at this stage is easier for me to do than a full snatch.  Meaning I am still a novice.

The OHS still feel very heavy.  The bench press I feel stronger, so I did set's of 3 reps.

Strength

Last Strength day of 3x this week.  I repeated the workout done on Monday


Warm Up:
Mobility, shoulders and hip stuff
Jumping
Light barbell work on Snatch and variations

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

Today's workout felt great.  I have been sleeping a little more and trying to manage my stress a little better, using the foam roller everyday again and it's all starting to help.

2 days off, then I'll be hitting the same format for 2 more weeks before shifting to a Power cycle.  Right now the cycles are 3 weeks of Strength, Power, Power-Endurance and I'm still undecided about a endurance cycle.  Once that meso cycle is done, I will have to decide if I want to repeat it (if it worked) or adjust it.  There are a lot of choices really, I could pick from a list of things like fat loss, strength, power, work capacity, stamina, endurance, power-endurance, hypertrophy.  It always comes down to goals.  What do I want?

Foundation - Test

Warm Up:
Snatch practice - Balance Snatch, Drop Snatch, Hang Power Snatch, Hang Snatch, Snatch, etc.

Then:
Work up to 1 RM Snatch
Then:
Work up to 1 RM Clean

My previous attempts were back in June and since then I've been through two major injuries and a lot of extra stress, so I was surprised to see that my max attempts tonight were:
Snatch: 148
Clean: 191
Which are both on par or a little better than previous attempts.

This is abismal by most standards of strength, but at least I know where I am starting from this season.

The snatch goal is 213-215 and the clean goal is 237-240.  This means I have about 65# to go on the snatch and 49# or so to go on the clean.

I wonder if there is some guidelines out there about what is a reasonable amount of strength to increase in the 4 week cycle I'm about to start in 2 weeks?

Power

Monday is Power work, this month is explosive power on Monday's.

Tabata set 10 of 30 (1/3 done) looked like this:

Avg 1:33.0

Couple things of note here.  First is I managed a great pic of the monitor which is not a regular thing and second is the variance of the set.  Pretty darn close to each other.

WOD:
Snatch
5x3@90% - 125#

Felt pretty good on these, nothing much to say about that.