Workout: Interval

Warm-up: 10 min jump rope @ easy pace

Then:

5x TGU each side @ 12kg

5x Goblet Squat @12kg

5x Snatches

Then:

MVO2 Snatch Protocol (Mezz)

15:15

6 rep Cadence

16 kg

80 sets

Volume: 17,280#

*Today Mezz worked on some Kenneth Jay MVO2 snatch protocol, he felt better than he has in a while, he claims his overall improvement in his work capacity comes from working on new things such as IWT workouts, Olympic lifts, and rowing interval which he despises. I would too if I was as short. Mezz will go far not because of his physical capabilities but to his desire to learn new things.

Aug 6th, 2010

Workout: Endurance

6 mile run (1 loop in Central Park)

*Completed in 60 min.

I paced myself this time, it was a very good run, ran about 9 min mile pace; all together was a bit over 6 mile.