Power Snatch 5 sets of 3 reps (49kg)
Strict Chin-ups 3 sets for max reps (14,8,8)
8x 200m Sprints on 2:30 rest
I tried the first set of power snatches at 55kg, but it was too heavy. Once I learn enough technique to get all the way under the bar in a full overhead squat I think I'll have no problem with that weight. But for now, it was too much to lift 15 times.
I did as many chest-to-bar chin-ups as I could before resorting to chin-over-bar. For some reason I find it easier to get strict chin-ups (palms facing me) chest-to-bar, than strict pullups (with palms facing away). Thinking back on it, I'm curious if it has to do with different grip width on the bar, range of motion from the wrist rotation, or different muscle involvement. Any guesses?
The sprints workout was more running than I'd done in a while. It totaled a mile. I ran up hill from my house 200m (each took between 41 and 44 seconds), and walked back for the next one. The return walk usually took about 2:15. I don't think it was the best rest pattern. I would have gained more benefit if I had lied down or sat for 2 minutes, but the workout took 25 minutes as it was, and more rest would have cut into my supper time. I could have rested at the far end of my sprint, and run the even sprints downhill, but I don't really care for downhill sprints. It's harder on my joints and gravity is doing most of the work.
It was interesting to note how long I could go all-out. It was only about 120 meters. After that my leg cadence slowed noticeably. I was able to keep my speed up longer towards the middle of the workout, once I focussed on it. Then I began decelerating sooner as I fatigued. Makes sense, but it was good to feel, so that I know to watch for it in others.