MarkFu Casts a Long Shadow!

Monday, 8/4/08

Snatch , 85% x 1 x 5:
65×2/70×2/75×2/88×2/95pc/95/
103/103/103/103/103f/103

Clean + Push Press, 85% x 1 x 5:
PF, 95×3/115×3/115×2/
115/139/141/141/141/141.

Tuesday, 8/5/08

Rest Day

Wednesday, 8/6/08

Kettlebell warm-ups included deadlifts, high pulls, goblet squats, sumo deadlift high pulls with 20, 24 and 32 kilo bells.

20 kg snatch: 10/20/30

24 kg. snatch: 10/20/30

20 kg. clean and press: 10/20

24 kg. clean and press: 10/20/20

32 kg. two hand swings: 10/20/30.

Thursday, 8/7/08

I don’t know that I would call this a de-load week, but it is definitely a back-off week. After 3 sets of Burgeners to warm-up,

Snatch, 2 position @ 60-70%: 65/72/72/72 + 3 overhead squats/88/88/88/ all three of those included 3 overhead squats.

Squat Cleans, 2 position @ <60 & 70% + 3 front squats: 97/97/97/120/120/120.

GHD Sit-ups: 20/20/20.

Back Extensions: 20/20/20.

Friday 8/8/08

Running hill repeats on Back Bay loop. There were two hills, a large one with an asphalt surface and the other hill and the rest of the terrain was dirt. 6 laps, 12 uphill runs with light jogging and walking for recovery. No timing, distance or heart rate were measured. Hot and high humidity were the order of the day.

Saturday, 8/9/08

BB Snatch x 3, squat and power:
65/65/88/88/88/88/88/ most of them sucked ass. A few decent ones snuck through.

Cleans x 3, power and squat:
88/95/115/135/155/155

One-handed BB snatch, x 3 each side:
45/65/70/75

Sunday, 8/10/08

Ruck run on the beach at the river jetty in Newport to the first breakwater and back in 20 minutes with a 40# weighted vest. An additional 5 minutes before and 5 minutes after were run in the soft sand. Beautiful day, nice breeze and cool, good music and sweat!

Kite Surfer

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