Saturday 4 Sept 2010

reflection on past month; alot of strength and conditioning, a few "metcon" wods, but large improvement in todays metcon specifically, 6 sets of 90s of 250m row and amrap squat snatch with less rest interval. what does it mean? large improvement in biomarkers; glycogen storage and usage, increase in PC and mitochondria count, overall increase in recovery(big one). without doing a lot of metcons we improved our output and biomarkers. keep up the effort, it is paying off.

Deadlift 5-3-1+ @ 75,85,95%

+

Spend 20 minutes on an upper body weakness(muscleups,hspu,L-pullups,ring dips, rope climb)