Sunday, December 28, 2014

12/22/14 - 12/28/14 - Training

Monday
AM
4 minutes on the AD @ 70%
rest 2 minutes x 4
(rest 5 minutes)
2 minutes on the AD @ 80%
rest 1 minute x 4

Done EARLY this am. Felt great. Averaged same cal per set. 

Afternoon:
gymnastics session
Done. Great session. Got that pump.

PM
A.  Snatch balance + OHS; 7 sets @ 1+1.. feel this out on the build with your wrist
Up to 245. Missed 255. Just threw it a little forward. This is feeling better.


B.  BB back rack angled step ups @ 20” box; 5/side x 5 sets…

135,155,165, 175, 185. These felt great. Stronger for sure.

C.  Clean - comfortable HS for the day 

345. 20# PR. This felt "comfortable" today. Just one of those days that you know it's there.
Sets were: 225, 255, 275, 295, 305, 315, 345. 

345 PR:

+
14 minutes on the clock
30m front rack kb carry - 55#/hand
5 bar MU
15 bS @ 95#
20 double unders
10 T2B

4 + 15 back squats at the buzzer. Was going to go easy pace on this tonight as it was a really long day, but started feeling good in the middle so hit it hard from then on.
All movements unbroken and smooth.

Tuesday
AM
10 minute warm up
+
20 sec. on rower @ damper of 10 —— goal is sub 1:20/500 hold
rest 2:30
x7 sets

This felt strong today. Long time to wake up though. Definitely a little groggy from yesterdays training. No problem holding pace. Last one was really strong. 1:16 for most.


Afternoon
A.  BN Squat jerk + frt rack SJ (1+1) x 5 sets.. just off feel here… work in hip mobility work bt. each set

Up to 295#. Not much squat in there but split jerk felt good. OH work is really paying off.

B.  Power Clean  @ 80-85% x 10 total reps.. done as doubles in the beginning
295 for all sets. A little heavy today.

C.  SDL @ 95% x 5, 100% x 5, 105% x 5 x 2.. mimic set up and pull for snatch here
265, 285, 305. Felt good. Strong.


PM
3 rounds @ 85% effort
10 strict HSPU
10 DL @ 275
10 box jump overs, 24”
10 T2B
500m row @ 1:44 pace
rest time = work time bt. rounds here

Done. Great session. Close to same time each set. 3:27, 3:33, 3:23
Everything unbroken. A little faster that 1:44 each set for row. 

This felt great. Hands hurt quite a bit and a little tired but GREAT breathing.

Wednesday

Short on time for Xmas eve. Combined all sessions. GREAT gymnastics session.

AM
60 minutes steady AD ride here
*every 5th minute do some hip mobility work + handstand walking

Afternoon
gymnastics work

HS Walk Turnaround. Some improvement here. BTW, shoulders were SMOKED from 60 strict ring dips.

Ring Support Tuck Hold:

PM
A.  Front rack walking lunge step x 10-12 steps x 3 sets
165, 175, 185. Knees hurt on this today.

B.  Snatch squat press x 3 x 3.. hold each rep OH for 2 sec.

65, 75,85. Feeling better on position

C.  1/4 FS @ 80-90% x 5 x 3 sets
Used 365 for all sets. Felt great. Good CNS jazz up

Thursday
active recovery day today in the pool - 
40-60 minutes.. you choose here

Nothing open. Busy day travel. Some mobility work in evening.

Friday
AM
7 rounds
250m row @ 1:31/500 pace
50m FW  @70#/hand
30 sec. amrap double unders
rest 90 seconds

Done. Around 57 DU's each set. Felt great to breathe. Love these intervals.

Afternoon
gymnastics 

Done. Great sessions with buddies. False grip is getting better.

PM
A.  Snatch; 85-90% x 6 total reps
235, 245, 255, 255, 255, 255 Feeling a little better. Still not as sharp but getting there.


B.  High Hang Clean; 5.4.3.2.1.3
235, 255, 275, 305, 325, 305 

Ohhhh feeling good and jazzed up tonight.

305 x 3 UB:

C.  Box Squat x 2 reps @ 60-65% on the minute x 12 sets
295 for all sets. Strong.

+
10 minute amrap
3 S2OH @ 135
3 FS @ 135
3 CTB
6/6/6
9/9/9
etc...

Made it to 18 S2O + 10 FS.  This felt awesome tonight. CTB's all unbroken and butterfly each set. BIG improvement here. Just felt great. 

Rested about 20 minutes then jumped into a Big partner workout with my mom on a team at Faction tonight. Nothing crazy, just some burpee box jump overs and light power cleans. Good fun. Energy is really good right now.

Saturday
A.  power Clean from pause above knee + clean from pause below knee x 2+1 x 4 sets.. nothing over 75% here

Up to 255. Hands and collar bone is chewed up today. Skipped squat at just did 3 hang powers at pause position. Knees are tender.

B.  SDL @ 120% x 3 x 5 sets.. mimic set up and pull for snatch

345 for all sets. Strong.

C.  BN jerk grip push press x 3 x 5 sets
225, 255, 275, 285, 295 Felt strong here. All tng. 

+
3 rounds for time
7 DL @ 365
14 strict ring dips
rest 60 seconds
max effort handstand walk in 3 minutes

rest 7-10 minutes

3 rounds for time
50 cal row
150 double unders

50m Bb OH walk @ 185#

1:40 All Unbroken. Whoa this felt great. Rings dips felt reallllllllllly strong. DL's easy. Felt GREAT to say f it and sprint.
+
45m. Kinda bad here. I was a little toast from 3 RFT.
+
18:35, Row was a little slow feeling. Around 1100 cal/hr. 2:40 or so for 50 cal. DU's in 2 to 3 sets each time. Tough. 50M OH walk unbroken, dropped to shoulders halfway to turnaround. Easy here. 

Another great day. Felt awesome. Good energy. Going to work hard to rest up well and prep for another amazing training week!

3RFT Tester:




Thursday, December 18, 2014

12/15/14 - 12/21/14 - Training

Monday
AM
1K row @ 1:58 pace
rest 1 minute
1K row @ 1:54 pace
rest 1 minute
1K row @ 1:48 pace
rest 1 minute
1K row @ 1:42 pace

Done. 1:42 was a little spicy. No issues here though. Felt good.

Afternoon
gymnastics work
Done immediately after rows. Felt great!


PM
A.  Snatch balance + OHS; 3+2 x 2 sets then 1+1 x 4-6 sets.. work on new catch with flexed wrist
Stayed light here. Up to 225. Felt tight and heavy today. Shoulders are a little tired from so much OHS work.

B.  BB back rack angled box step ups @ 24” x 5/side x 4 sets… step to 45 degree angle.. not box @ 45 degree angle

135, 155, 165, 185. Felt strong. 20" box.

C.  1” Clean - 8 total reps @ 80% (lift bar 1” off ground pause and then clean… this works with tightness off ground)
295#. Felt pretty heavy today.

+
For time:
60 barbell facing burpees
30 OHS @ 135#
15 MU 

9:22, Burpees in about 4:30-4:45. 12/10/8 on OHS. Slow here. 6/5/4 on MU's felt strong. This stung but was fun.

Tuesday
10 minute warm up - 
+
20 sec. AD sprint @ max effort
rest 2:40
x10 sets

Done. Really powerful this morning. On my A/D 20-21 cals per set. 24 last set. 


PM
A.  BN squat jerk + frt rack SJ (1+2) x 3-4 sets… off feel
Up to 275. Felt decent. Actually push jerked by mistake.

B.  Power Clean - 85% x 8 total reps.. done as doubles in the beginning
Used 300# for all sets. Feeling good.

C.  Snatch grip rDL x 5 reps x 3 sets @ 90% of snatch
255#. Strong.

+
20 minutes on the clock - top of every 5 minutes complete the following:
600m row
10 db power snatch; 70#
15 ring dips

3:12, 3:10, 3:12, 3:00
Felt strong on these. Everything fast. About 1:50 row pace.

Wednesday
AM
40 minute steady AD ride
every 5th minute get off and complete the following:
10 ghd sit ups
50 ft. handstand walk

Done. No room for HS walk so practice HS Hold. 

Afternoon
gymnastics work
Combined with PM. AWESOME work on this stuff today. 

PM
A.  Front rack bulgarian split squat x 5/side x 3 sets.. build a bit from last week
135# for all sets.

B.  Snatch squat press x 3 x 3.. hold each rep OH for 2 sec.
Super light here. Really trying to fix this position. 65# for all sets.

C.  1/4 FS @ 105% of clean x 5 x 3 sets
Used 365# here. Didn't do last weeks and didn't want to over do it. These are brutal.

D.  Weighted pull up x 5 reps x 5 sets 
15,20, 25, 30, 35. Full ROM completely strict. NO PAIN IN ELBOW!! Felt really good. Also did 7 legless rope climbs in the gymnastics on the :45. 


Thursday
active recovery day here…. 
pool day here - 
10 minutes - max distance

500m in about 10:30. Chest is sore today from maltese pushups. Hammered them super strict yesterday. New motivation and respect for the movements after finishing Sommer's book. 

Friday
AM
7 rounds - 
250m row @ 1:25/500 pace
30 double unders
60 sec. plank hold
rest 90 seconds

Was able to hold pace for first 3 rounds then fell to 1:27-1:28. Was having to take a big break between DU's and plank. This was tough!

Afternoon
gymnastics work

Done. Great session.


PM
A.  Snatch; 80-85% x 10-12 total reps.. done as doubles in the beginning.. then switch to singles
Up to 235. Felt heavy today. Missed 240 once. Called it there. Felt off. 235 felt good though.

https://www.youtube.com/watch?v=a3SrpF7HgrA

B.  BN PJ + BN SJ (1+2) x 3 sets
255, 275, 285
Felt heavier than normal. Sharp though. Went from the front rack for split jerks. Misread.

https://www.youtube.com/watch?v=la6QOoCO4LA

C.  Box squat x 2 reps @ 63% on the minute x 10 minutes

285. Felt good. Did 3, oops.

+
In front of a clock set for 12 minutes with a 135-lb. barbell:
1 minute of squat cleans 
1 minute of push jerks 
2 minutes of calories on AD
2 minutes of thrusters 
3 minutes of CTB pull ups
3 minutes of calories on rower

10 cleans (singles, kinda sandbagged)
22 push jerks - 3 sets (12/7/3)
11 cal on Assault Bike (woof)
18 thrusters
45 CTB (No more than sets of 5, almost all butterfly! Felt actually easier to butterfly than my old kip!)
755, yowch. 

This was fun! Not a ton of attack tonight but just made the best out of it. Movement felt great.


Saturday
A.  Power Clean from pause above knee + clean from pause above knee x 2+1 x 5 sets.. build off feel here
Up to 275. GREAT practice in getting bar to hips.
https://www.youtube.com/watch?v=eQcQyEwJcDE

B.  SDL @ 115% x 3 x 4 sets

325, ohh my thumbs. No straps. Worked on tight back and strong pull off the floor.

C.  Clean RDL @ 90%  x5 x 3 sets
330. Felt strong. Good on the hammy's

*after each set do 3 tall depth jumps
+
10.9.8.7 — >`1
Heavy Tire Flip
Strict HSPU

rest as needed

400m run @ 1:20-1:25 pace
30 sec. double kb front rack hold @ 55# per hand
rest 60 seconds
x7 sets

Made some mod's on testers/training. Had a bunch of buddies in town so we did...

10,9,8,7,....1
30" BJ's
Strict HSPU's

4:37, HSPU's unbroken. Felt great! Bounded box jumps after set of 7 from there on out. Was stepping down at first. BReathing felt great on this.

Rest 5:00

5 Sets for time:
Run 400m @ hard effort (200m down and back)
KB's while partner ran to halfway point
Rested while partner ran the back. (200m, so about :40 rest) 

Oh man this hurt. Two teams of us and it turned into a race. First 400 was probably 1:30. Great training day!

Sunday, December 14, 2014

12/8/14 - 12/14/14 - Training/Milford Traincation

Monday
AM
20 minutes on the AD -
30 sec. @ 80%
30 sec. @ 50%

Done. Felt great.

Afternoon
gymnastics work

Great session.

PM
A. Snatch balance + OHS; 3+2 x 2 sets, 2+1 x 2 sets, then 3 snatch singles building from here on the 2 minutes

165,185, 205, 225
Built up to 245 snatch. Felt a little heavy.

B.  BB back rack angled box step ups @ 20” x 5/side x 5 sets
135,145,155,165,185

C.  2 position clean (ground + above knee) @ 65-75% - EMOM x 12 minutes
235-275, about 5# increments. Felt STRONG and fast here.
+
5-7-5
front squat @ 225 *taken from ground
lateral burped box jump over, 30"
muscle up

4:45, ouch. Everything unbroken but stung bad. 5 and 7 fast, then last 5 I hit a wall. Had fun though!


Tuesday
AM
10 minute bike warm up
+
15 sec. bike sprint @ max effort
rest 2:15 x 12 sets

Done. Strong here. Calories get higher each week.

PM
A.  BN Clean grip push press x 3 x 5 sets. hold each rep for 2 sec. OH
225, 245,255,275, 285X (missed last rep) Hold was tough. Liked it.

B.  Power Clean from blocks above knee x 8-10 total reps @ 80-85%.. done mostly as doubles here
275-295. Did a double at 295. Felt strong.

C.  1/4 FS @ 115% x 3 reps x 4 sets *hold last rep for 10 sec. in front rack
Skipped. Knee was feeling weird.


+
3 rounds @ 85% effort
10 strict HSPU
10 hang PS @ 135#
10 T2B
500m row
rest time = work time

Around 3:00/set. Faster each set. 1:45/1:50 for row.


Wednesday
AM
40 minute steady effort on AD
every 5th minute get off and do a max effort strict handstand hold + 50ft. heavy FW

Added to PM.

Afternoon
gymnastics work

Done. Great sesh.

PM
A.  Front rack bulgarian split squat x 5/side x 3 sets
Pretty light here. Up to 135.

B.  CDL @ 90% x5, 95% x5, 105% x 5 x 2
330, 345,385. Strong.


C.  Snatch Squat press x 3 x 3 sets
Light. 65,75,75

D.  DB bent over row x 5/side x 3 sets
85# for all sets.

accessory work:
static weighted GHD back ext. hold - x 20 sec. x 3 sets
Strict pull up — progress just a bit from last week.. see how arm feels again

All good here. Arms feels good. Did some Glute ham raises as well.


Thursday
Travel day

Friday - Sunday @ CFM (conditioning workouts will shift a bit from what is below)
Monday
AM
gymnastics work
Great session. Took my time, which was a lot longer than everyone else, haha. 

PM
A.  Snatch; 8-10 total reps @ 80-85%
Doubles up to 245 for 3 sets. Felt strong. Working on bent wrist catch overhead. Helps.

B.  C&J; E2MOTM complete 1 rep @ 80-85% for 5 total reps.. after each do do 2 max effort broad jumps
Done. 295-305 for all sets. Felt really strong.


C.  Box Squat x 5 reps x 5 sets… build a bit from last week
Dropped to 3 sets at 275 due to time. Had to start team Work out.. Felt fine. 

+
12-9-6
hang squat clean @ 205#
bar Mu

rest 7 minutes

7 minutes on the clock
750m row
then amrap
10 CTB pull ups
40 ft. handstand walk

3 person team: 1 person works at a time.
Row 2k
50 PC - 205#
50 Muscle Ups
50 burpees (everyone does 50)

This was fun! 750m row at about 1:40, PC in triples each. MU's in 5 sets.
Burpees fast and finished strong.


Saturday
A.  Drop Snatch x 3 x 3 sets… light weight here.. just warm up work and more stretching for shoulders w/ barbell positioning

Up to 115. Light and fast. Shoulders are a little tired and tight from yday. Lot's of overhead accessory work.

B.  PC - 80% of last weeks triple - x 3 singles x 3 sets

225 for all sets. WHOA felt sharp and fast. Should have hit it.

C.  Snatch DL @ 95% x 5, 100% x 5, 105% x 5 x 2
*after each SDL do 3 jerk dips @ 90% x 33x1 tempo

275, 285, 305. 335 for jerk dips. Felt strong.
+

conditioning workout with crew at CFM

Leg Day Champs Team Training:
For Time:
100 Thrusters - 135# (Bar can't touch ground, switch every 10)
100 CTB Chinups (Someone has to be on bar at all times, switch every 10)
100 cal A/B (change partner every :30)
Time?? But A/B hurt like hell. Felt good on thrusters and CTB's


Rest 7 min.

Partner 2k Ski Erg for Time

Sub 7


Sunday, December 7, 2014

12/1/14 - 12/7/14 - Training

Monday
AM
1K row @ 2:00 pace
rest 1 minute
1K row @ 1:55 pace
rest 1 minute
1K row @ 1:50 pace
rest 1 minute
1K row @ 1:47 pace
rest 1 minute
1K row @ 1:43 pace

Done. This was an awesome session. Last 1k got a little spicy but no issues keeping pace.

Afternoon 
gymnastics work

Did the movements in this order. Didn't feel great.

Strict HSPU's - 11/15
Strict Chin Ups ( STRICT) - 12/13
Strict Ring Dips - 16/15
L-Sit - :15/:13
Ring Support Hold - :27/ :34
Hollow Rocks - 50/50
Arch Rocks - 34/40

PM
A.  Snatch balance + OHS (1+1) x 3… then 4 snatch singles building from here.. nothing over 85%
205,215, 225. Felt good this on these.

B.  BB back rack box step ups @ 24” x 5/side x 5 sets.. starting @ 135# and building each set
135,145,155,165,165
Lower back got tired. Strong otherwise

C.  Clean from pause below knee + FS - EmOM x 10 minutes from 65-75% of clean
235 to 275 for two sets. 5# increments. Felt strong. 

D.  Snatch DL @ 110% x 3 x 3
315 for all sets. Strong.

+
12-9-6
bar MU
double kb front rack waling lunge @ 70#/ hand

5:52

Had a great PM session! OH work is feeling better. Much smoother today. Changed some things up on my sn balance.

Tester was good. Tore my hands up. Hard for me to push fast on bar MU's without shredding hands.


Tuesday
AM
10 minute warm up
+
20 sec. bike sprint @ max effort
rest 2:30 x 10 sets

PM
A.  BN clean grip push press + frt rack PJ (1+3) x 4 sets @ 65-70% of reg. jerk
B.  PC from pause above knee @ 75-80% x 8 total reps
C.  1/4 FS @90-120% of clean x 5 x 3 see… no holds on this
D.  Clean RDL @ 80-90% x 4 x 3 sets
+
3 rounds @ increasing intensity each round - 80/85/90%
12 DL @ 315
6 strict HSPU
50 double unders
500m row
rest time = work time
9 DL @ 315
9 strict HSPU
50 double unders
500m row
rest time = work time
6 DL @ 315
12 strict HSPU
50 double unders
500 m row

Wednesday
AM
30 minute easy AD ride
30 sec. @ 80% effort
30 se. @ 50% effort

Afternoon
gymnastics work

PM
A.  SPU x 3 x 5 sets
B.  Front rack bulgarian split squats x 4/side x 4 sets
C.  CDL  @90% x 5 x 3 sets

accessory skill work
static weighted GHD back ext. hold *weighted x 20 sec. x 2 sets
strict pull up work - see how this feels… if good then look to do 15-20 reps and see the response next day

Caught a bad stomach bug on Monday night. In bed all day Tuesday/Wednesday. 

Thursday
active recovery day in the pool - 
500m swim
rest 3 minutes
200m swim
rest 3 minutes
100 swim

Switched order here. Swam 100m, then 200m, then 500m. Lats and body was tight from being sick the last few days so used it as a good warmup. Felt good here. No time just moved for a bit.


Friday
AM
gymnastics work

Still coming back, just messed around in the gym for an hour with some gymnastics stuff

PM
A.  Snatch; 65% x 6, 75% x 5 reps, 80-85% x 1 rep on the minute x 5
B.  C&J; 80% x 4 singles
C.  Box squat x 4 reps x 5 sets.. go off feel here
+
1-10 unbroken CTB pullup ladder

rest 5 minutes

3 rounds
21 T2B
15 clean and jerks @ 155
9 Front Squats @ 155

Still feeling pretty fatigued. Just rode the airdyne a while and mobilized.

Saturday
AM
A.  Snatch pull @ 105-115% x 3 x 4 sets
295, 305,305. Ouch my thumbs.

B.  PC - work up to a tough triple TnG
Stopped at 275. Felt a little uncoordinated but felt strong. Kept going to hit a fast single for some practice. Stopped at 315. Felt good.

C.  BN Sn grip push press x 3 x 3 sets.. nothing over 90% of snatch.. work on positioning and lock out here

Up to 285. This felt decent. 275 felt way better. Just now say nothing over 90%. My mistake.


+
7 minute amrap
7 DL @ 335
7 barbell facing burpees
50ft. handstand walk

3 + 10' HS walk
This was FUN. HS walk got tough. DL's and burpees fast. No pace on this, just went.


PM
60-90 minute outside activity 
hike/walk/ play a new sport.. have some fun with this

Went to Faction and played around with buddies for a while. Some gym. work and just goofed off.

Sunday
off

Monday, November 24, 2014

11/24/14 - 11/30/14 Training

Monday
AM
100 cal on the AD @ 90% effort
rest 1/2 work time
x3 rounds

Great weekend of rest. Slept amazing last night. Up and at it fasted this AM.
4:25, 4:23, 4:23

Ohh a decent burn here. On my airdyne it was about 75 RPM. Felt great!

Afternoon
Gymnastics work

Done. Great session. Had a "great" time with the towel. LAst set unbroken on T2B but my hip flexion is so poor and thighs are thick, it's hard to squeeze a towel.
PM
A.  Snatch balance + OHS (1+1) x 3 sets
Upe to 185 for all sets. Felt much better.

B.  BB back rack split squat x 5/leg x 4 sets
165# for all sets.

C.  Hip Clean x 3 x 4 sets
Stayed light at 225 for all sets. Just worked speed.

+
3 rounds
21 CTB pull ups
15 box jumps, 30” 
9 FS @225

9:55. This was fun and really tough. 8/7/6 on ctb's each round. All kip. They felt really strong. BJ's were steady/kinda slow. Step down. FS unbroken. Last round was a grind.


PM Training:
https://www.youtube.com/watch?v=PKt3zWQUNfk&list=UUMy0Xc74HbvFTwryjESMKMw

Tuesday
AM
10 minute warm up
+
15 sec. on the aD max effort
rest 2 minutes
x7 rounds

16-18 cal for most sets that the airdyne didn't turn off. Hit 20 on the last set. Not sure how accurate it was but I am feeling powerful on these now. Been 3-4 weeks on these and starting to see change. Bam.

PM
A.  BN clean grip push press x 3 x 4 sets… off feel.. hold each rep OH for 3 sec.

275. Felt strong. OH position with jerk grip is really improving after all my overhead work.

B.  Clean pull + PC + PJ (2+1+1) x 4 sets @ 70-75%

265. Felt like a toy. Feeling strong today.

C.  1/4 FS @ 100% of clean x 3 x 3.. hold final rep for 10 sec. in front rack

365. Felt fine. Tough on the wrist being in front rack that long. 

+
3 rounds @ 85% effort
15 T2B
12 PC @ 155#
9 lateral barbell burpees
1 mile on the AD
rest 3 minutes bt. rounds

4:42, 4:44, 4:36. T2B unbroken and really smooth on all rounds. PC went, UB, 8/7, 8/7 (this was the hardest for me of the intervals. Burpees pretty fast.
First .1 of the airdyne was tough to get moving. Fast after that. Great session. Good energy.

PM Training today:
https://www.youtube.com/watch?v=UDlolC3FQxo&list=UUMy0Xc74HbvFTwryjESMKMw

Wednesday
AM
30 minute easy AD ride.. nothing over 70% effort
Done. Did an hour. Feeling good.

Afternoon
gymnastics work

Had to swapsome stuff due to equipment restraints but great session.

PM
A.  SPU x 3 x 4 sets

Up to 95. Feeling better here. No bend in hip. Started on tippy toes.

B.  Front rack reverse lunge steps x 6/side x 3 sets

Up to 185. Felt strong. Should have gone heavier.

C.  Snatch grip RDL w/ pause below knee for 4 reps x 3 sets @ 80% of snatch
230 for all sets. Really strong.

D.  DB bent over row x 5/side x 4 sets

Only have up to 85#. Felt good and strong. Love me some accessory work. Kept it single arm with no support on opposite hand. 
Thursday
10 minute swim warm up in the pool
+
200m swim
rest 45 seconds
x2
then
100m swim
rest 30 sec.
x3
then
50m swim 
rest 30 sec.
x4
then
25m swim
rest 30 sec.
x5

Travel. Went for a 20 min run and a lot of mobility work.

Friday
AM
gymnastics work

Had to modify a few things but great for the most part.

PM
A.  Snatch; 65% x 5 reps, 75% x 4 reps, 80% x 2 singles x 3 sets
185 x 5, 215 x 4 (this was easy), 230 x 2 x 3 Felt great!!

B.  BN PJ + BN SJ (1+1) x 3 sets @ 80% of reg. jerk
310 for all sets. Felt really strong. TnG btn is getting strong.

C.  Box squat @ 60% x 3 reps on the 50 seconds x 10 sets.. add chains to each side if you feel good
275 + chains for all sets. Felt good.

+
14 minute amrap
100 double unders
40 kb swings, 70#
40 wall balls, 20#
30 pull ups
30 FS  @135#
20 S2OH @ 135#
20 MU

19 MU's. Ouch. I can get a round + a bunch when I'm testing a little more. This was fun though. Paced well, just wasn't ready to "push" for the muscle ups. Felt just like an open workout.
DU's unbroken,
KBS 15,15,10 
WB 15,15,10
PU 15,10,5 - Got these done fast. Felt really easy.
FS 10,10,10
S2O - 10,10
MUs - 3,3,doubles then a few singles.

Training:
https://www.youtube.com/watch?v=2c1Yigiz7YQ&list=UUMy0Xc74HbvFTwryjESMKMw


Saturday
AM
A.  Snatch pull @ 100% x 3 x 4 sets

285 for all sets. Felt strong.

B.  PC off blocks; 70% x 4, 75% x 3, 80% x 1 x 2

240 x 4, 260 x 3, 275 x 1 x 2
Felt good. Blocks just below knee.

C.  Clean RDL x 3 x 4 sets @ 80% of clean to below knee

290, Felt strong. Good on the glutes

skill work - freestanding strict Handstand holds into strict freestanding HSPU (10 minutes)

Done. Getting better at the freestanding HSPU's. Strung a few together with great control.
+
3 rounds
50 ft. handstand walk
25 ghd sit ups 

5:55, 50' done in 25' parts. GHD's were ok. Not super fast at these but getting better after doing some last week as well. HS walking felt great! Fun little workout.

Training:
https://www.youtube.com/watch?v=2c1Yigiz7YQ&list=UUMy0Xc74HbvFTwryjESMKMw

PM
7 rounds
500m row @ 1:41-1:43/500 pace
50m sled pull (backwards) @ grinder weight
50m double kb front rack walk @ 55/hand
60 sec. plank hold
60 sec. rest bt. rounds

Had to modify a bit due to equipment restraints. Ran 400m, Pushed a prowler in the grass (woof), 55#/70# KB front rack, plank hold 

Under 5:00/round. Just went a pace and didnt' stop. Felt good to do something long and aerobic/grindy.
Sunday

off

Friday, November 21, 2014

11/17/14 - 11/23/14 Training

Monday
AM
gymnastics work

Done. Great session.

Wall Facing HSPU's:

PM
A.  Snatch balance + OHS (1+1) x 5 sets.. nothing over 80% here.. hold OHS for 5 sec. in bottom

Stopped at 185#. Damn I feel so tight in overhead squats right now. Wasn't anywhere near a max or anything, just didn't feel healthy.

B.  BB back rack box step ups @ 24”  @ 115-165# x 5/side x 5 sets
165# for all sets. 24" is a bit much here. Used 20. Kept getting out of position on 24".

C.  Hip Clean x 3 x 4 sets.. nothing over 75% of clean
Up to 235#. Felt good.

Hip Cleans:

+
14 minutes on the clock
50m FW @ 100#/hand
6 Mu
50m sled push @ tough weight
9 FS @205#
50 double unders

2 rounds + 50M sled. Not crazy pace here. Just kept moving. Used a 70# + 35# KB and carried that in each hand. Pretty tough. SHoulders felt TOAST from volume of gymn for some reason. A lot of swinging earlier today.

Tuesday
AM
10 minute warm up
+
15 sec. on the AD @ max effort.. get 10+ cal
rest 1:45
x10 sets

Done. Felt strong. Highest 18 cal, lowest was 15 cal. This started to hurt. I went hard.

PM
A. BN Clean grip push press x 5 x 3 sets.. hold each rep for 3 sec. OH

Up to 245#. Felt strong.

B. Power Snatch off blocks @ knee x 2-3 singles x 4 sets @ 70-80%.. nothing over 80%
Stopped at 185. Shoulders felt not so great today. Just wanted to stay fast. Backed weight off and tried some new tech as well. You can see the diff in the video. Better turnover.

C. 1/4 FS @ 90% of clean x 5 x 3 sets. hold final rep for 10 sec. in front rack
330. Woof. 

+
3 rounds @ 80% effort… maintenance today.. nothing pushing too hard
20 cal AD
20 kb swings, 55#
10 cal row
10 HSPU - Strict
rest 3 minutes bt. rounds

2:50, 2:27, 2:10

All rounds unbroken and smooth. Felt great to breath here. LOVE these sessions. 


Wednesday
AM
gymnastics

done. Great session. Did this before PM. Combined today since volume is low.

PM
A.  SPU - by feel - x 3 x 4 sets
Up to 135. Felt great. Spent A LOT of time warming up the OHS/snatch position. However I was using a little hip to move the bar.

B.  Front rack bulgarian split squats x 5/side x 3 sets
Used two 44# KB's in the front rack. Love these squats. Felt healthy.

C.1  DB bent over row x 5/side x 4 sets

85-90# for all sets.

C.2  laying banded lat pull down x 10 x 4 sets… I will send video for this.. drill to build pull through uprise

Done. Neat.

Training Mon - Wed vids:


Thursday
60 minute hike and recovery
Went and swim instead. Aint no where to hike around here. Good drill warmup, then hit 500m nonstop easy pace. Around 11:00. Man lats aren't conditioned for distance, just alittle burn the whole time. Reminds me of being on the airdyne for the first time. That annoying crampy feeling.


Friday
Am
gymnastics work

PM
A. Snatch squat press x 3 x 4 sets
B.  BN PJ + BN SJ (1+1) x 4-5 sets @ 75%
C. Box squats @ 60% x 2 reps on the minute x 12 minutes… can add chains onto the barbell if you have them
+
3 rounds
10 squat clean thrusters, 135#
15 barbell facing burpees
20 pull ups
rest 3 minutes bt. rounds..

*if you are feeling good here.. then go for it on last round

Saturday
aM
A.  Snatch pull off blocks @ 95% x 5 x 4 sets
Went from ground. Pull felt strong. Used straps as well. Wanted a change.

B.  Hip Clean x 3 x 4 sets.. nothing over 75%
225, 235, 245, 250.
Felt strong.

C.  Good morning x 8x  3 sets
95, 115, 135. Felt great.

Added in 3 x 10 GH raises as well.

Afternoon - AE work
skill work to put in here
strict freestanding HSPU work
strict freestanding Handstand holds

Great practice here. I was getting two or three freestanding. It's going to get better each week if I stay on it. My freestanding handstand is WORLDS better. 


+
15 minutes on AD
30 sec. sled sled push @ tough weight
30 sec. @ 10-12 cal
30 sec. double kb front rack hold @ 55#hand

8 rounds. I like this.

rest 3 minutes

Was training with a bunch of friends and I swapped the second AMRAP for this..
For Time:
50 cal Row
50 GHD's
50 Wallball - 20#- 10'
50 Box Jump overs - 24"
200 DU's - heavy rope

14:12, felt pretty good. Didn;t go nuts, just nice and smooth. 

15 minutes
15 ghd sit ups
8 Hang power cleans @ 135#
5 box jumps w/ step down @ 24"
Sunday

mobility work for 60 minutes + 30 minute light AD or walk or hike

Thursday, November 13, 2014

11/10/14 - 11/16/14 - Training

Monday
AM
30 minute easy AD ride

Done. Got off every 5 min and deadhang from pullup bar for 1:00.

Afternoon
gymnastics work

Done. Decent session today. Woke up today with a really stiff back, near SI joint.

PM
A.  1” snatch x 1 x 5 sets.. nothing over 85% here
Stopped at 215. Back hurts.

B.  BS; 80% x 3 reps x 5 sets *no pauses.. staying @ same weight as last week.. 
Called it for the night after two sets. Went for a long walk. 

C.  CPU x 3 x 4 sets.. build off feel
+
9-7-5
Hang squat clean, 185#
15 cal on rower
FS, 185#
15 cal on rower
Muscle up 

Tuesday
AM
6 minutes on the clock (30/30)
30 sec. on AD - 90% effort - 
30 sec. rest
(rest 3 minutes after the 6 minutes)
x3 rounds

Done. Felt good to breathe. 

PM
A.  BN Strict press + frt rack strict press (2+3) x 3 sets
B.  Muscle Snatch (ground + pause @ top of knee) 1+3 x 4 sets.. build from last week
C.1  Clean grip RDL to knee @ 42x1 tempo @ 90% of clean x 4 x 4 sets
C.2  Strict HSPU (-2)am rap x 4 sets 
+
3 rounds @ 80/90/100% effort
30 cal on rower
12 PS @ 115#
15 box jumps, 24”
8 burpees to target 8” over reach
30 double unders
rest 4 minutes bt. rounds here

A. Up to 155#. Felt strong. Position is getting better here.
B. Up to 135. Shoulder feels funky at a certain point on weight with these. Specifically in the high pull portion and turnover.
C1. Played it easy here for back. Used 305 for all sets.
C2. 6-8 reps I will do these wall facing next time. I think it's closer to the position leading to freestanding.


+
4:20
3:40
3:20

Wednesday
AM
gymnastics work

Done. Felt ok. Back is still pretty stiff and tight. Good progress on the ring back off drills. 

PM
A.  Hip Clean x 5 x 4 sets… keep this light… start with shoulders slightly over the bar and barbell @ mid thigh
B.1  BB back rack box step upsx  5/side x 4 sets 95-135#, 24” box
B.2  *max effort broad jump from standing position after each set x 2 reps
C.  BB bent over row x 5 x 4 sets

Skipped lifting. Back is bugging. Did some breathing work.
EMOM x 24:
min 1 - 4 cal A/B
min 2 - 50 DU's
min 3 - 10 Double OH KB walking lunges - 53#

Actually made back feel better. Practiced more handstands with the wifey. Big breakthrough today on those. Seeing progress.

Thursday
active recovery day -
get in the pool for 45 minutes
10 min. Lateral stepping.

Every :60 - swim 25m x 2
Every 2:00 - swim 50m x 2
Every 3:00 - swim 75m x 2
Every 4:00 - swim 100m x 2
Every 3:00 - swim 75m x 2
Every 2:00 - swim 50m x 2
Every :60 - swim 25m x 2

Felt great. Did some lateral stepping for a few minutes and stretched as well. Good recovery. Back feels a little better today, still very tight/sharp during any lumbar flexion (ie. putting on shoes, bending)

Friday
AM
10 minute AD warm up
+
20 sec… look to get faster and hold higher then last week
rest 1:40
x7 rounds

Done. Felt powerful. 16 cal per set.

Afternoon
gymnastics work
PM
A.  Power Snatch from blocks - Knee level; 165# x 1 rep on the 30 sec. x 5, 185# x1 rep on the 50 seconds x 5, 195, 205, 215 x 1 rep.. rest as needed
B.  Front Rack Step Ups: 3/leg x 3 sets
C.  EMOM x 6 minutes; 2 CTB pull ups + 2 kipping pull ups + 2 butterfly pull ups

A. 165 x 5, 185 x 5, 195x1, 205 x 1, 215 x1. Just worked speed and getting bar to hips. Felt awesome.
B. 155, 165, 185. 24" box. These got tough as the box is pretty high. Felt good though. 
C. Done. Tough complex to be smooth at first but got better.

Training Vid:
https://www.youtube.com/watch?v=LYbNBhDLGiY&list=UUMy0Xc74HbvFTwryjESMKMw

+
10 minute amrap
5 bar MU
5 HPC - 155#
5 box jumps, 30”

8 rounds + 2 Bar MU's. Switch cleans to hang power to stay out of squat. Fun workout. Went to 3's and 2's after a few rounds on BMU's. Trying to avoid tear and shoulders are toast today. Still felt good. Fun. That's a lot of Bar MU's.

Saturday
A.  CLO + CDL; 100% 2+2, 105% 1+2, 110% 1+1
B.  BN PJ; 75% x 3, 80% x 3, 85% x 2, 90% x 1, 70% x 2
C.  Snatch pull off blocks x 5 x 4 sets @ 90%

-freestanding handstand holds - accumulate 45-60 sec. w/out moving hands.. use a spotter if you need to

10 minute EmOM
odd = 200m run
even = 5-7 strict HSPU
+
Every 3rd minute on the minute x 3 rounds
200m row damper of 10 @ 1:23/500 pace
30m sled push @ high speed effort @ 4 plates

A. Worked at 365# to be safe with back. Still a little tender but these felt good.
B. 285x 3, 305 x 3, 330 x 2, 345 x 1
C. 205 for all sets. Went from knees. Grip was smoked and wanted to keep this moving fast so I backed off from what was supposed to be 90%.
+
Freestanding Work. Had some good hold with no movement. Getting WAYY better here.
+
10' EMOM
Swapped HSPU's with 20 x HR pushups. Shoulder was bugging so just did some different pressing. 
Run felt good.
+
3 sets:
200m row @ 1:23, Around :30 No problem holding pace.
No sled where I was so I subbed :12 A/B sprint

This hurt! Felt good to hurt a bit though. The sprint on the Assualt Bike afterward was ROUGH! Good training day.

Some vids:

Sn high Pull:
https://www.youtube.com/watch?v=9lL6ewb6MXA&list=UUMy0Xc74HbvFTwryjESMKMw

Push Jerks:
305 x 3:
https://www.youtube.com/watch?v=aUUaO9zV06M&list=UUMy0Xc74HbvFTwryjESMKMw

330 x 2:
https://www.youtube.com/watch?v=x4ZAWusM4zI&list=UUMy0Xc74HbvFTwryjESMKMw

345x1:
https://www.youtube.com/watch?v=L6EAhX97gxA&list=UUMy0Xc74HbvFTwryjESMKMw

Sunday

Thursday, November 6, 2014

11/3/14 - 11/8/14 - Training

Monday
AM
upon waking - fasted - 
30-40 minute steady state run.. easy effort here

Done. 40 minutes. Felt great. Usually get some knee pain after that long of a run. Even if it's easy. None today.

Afternoon
gymnastics work

Done. Great session. No pain in elbow during the tempo pullups.


PM
A.  1” snatch (lift barbell 1” off ground and pause for 1 sec.) then snatch from this 1” position.. work up to 75% then hit 6 total reps @ this weight
B.  BS, 80% x 3 reps x 5 sets *no pauses here
C.  EmOM x6 minutes = 3 bar MU + 3 Ctb pull ups
+
9-7-5-3
thruster, 185#
FW x 50m @ 100#/hand

A. 215# for all sets. Felt strong and fast. A little tight, but not bad for not snatching in over 2 months.
B. 365 for all sets. Felt a little heavy.
C. Done. Accidentally did 8 minutes of it. Small tear in hand. No problems here. Good practice. Had to kip CTB. Was tough to come down from a Bar MU and try to butterfly.
+
4:20. OUCH this stung a bit. My legs were pretty toast by this point. Felt good to hurt. All unbroken. Don't have 100# DB's so used some handles.

Good to be back.

Training Lifts:
+
Tester:


Tuesday
AM
10 minute warm up
+
6 minutes on the clock
30 sec. row @ damper of 10… goal is 100-130 meters in the 30 sec.
30 sec. rest x 6
rest 4 minutes
x3 rounds

Felt fine. Good energy this morning. A little slow from last night but woke up well. 
150m for all sets. About 1:40 average. No problems here. Like 80-85%.

PM
A.  BN strict press x 3 x 4 sets
B.  Muscle Snatch from pause @ knee x 4 x 5 sets
C.  Clean grip RDL to knee @ 42x1 tempo @ 85% of clean x 5 x 4 sets
+
3 rounds @ 70/80/90%… effort.. get faster each time.. but on the last round don’t go balls out 
20 calories on AD
10 db power snatch @ 70# *alternating
10 dips
10 T2B
45 double unders
rest 3 minutes bt. rounds

A. Up to 135. Pretty tight in shoulders on this so didn't go crazy.
B. 145#. These felt better.
C. 310# for all sets. Felt strong.
+

1 - 3:08
2 - 2:27
3 - 2:20

Could have closed the gap alittle between 1 & 2. These felt great. Sore today but great training day.

BTN Press  - 135

MS - 145

RDL - 310#

#3: The rest in youtube.


Wednesday
AM
gymnastics work
Done. Sore, but had a good long warmup and started feeling good.
Did 500 single unders in 3:00 unbroken, ha.

Didn't do the legless rope climbs. Just practiced regulars instead.

No pain in elbow during strict muscle ups. wahoo. I've been implementing some dead hang mobility work throughout the day and have seen a little improvement. My false grip is getting better. Strict mu's today were really solid with a good false grip and turn out.


PM
A.  2 position clean (from pause above knee + pause below knee) @ 70-75% x (1+1) x 4 sets
B.  Snatch lift off (off 3” deficit) x 2 reps @ 85% of best snatch x 4 sets
C.1  BB bent over row x 5 x 3 sets
C.2  Jerk dip x 5 reps @ 80% x 3 sets

A. 255,265, 275, 275. Felt strong. Healthy.

B. 245. Light and easy?
C1. Up to 185#, Felt strong.
C2. 310# for all sets. Felt good. 

Overall good first 3 days back. A little sore but feels good. Eating BIG tonight. Ready to come back swinging Friday morning. Good sign that I'm ready a day and a half before.

Thursday
active recovery day here…60 minutes of 
foam rolling, message work + recovery walk/hike w/ nothing “wired”

Friday
AM
10 minute AD warm up
+
20 sec. holding 800+ watts
rest 1:40
x7 rounds

Done. Felt Strong. Great warmup for the day.

Afternoon
Gymnastics:
Warmup-
5 min. AER
Thera Shoulder
10 HS Kickups (turned into more, I was having fun)
+
3 rds:
3 x Burpee Pullovers - These felt good.
10 x Strict T2B
+
3rds:
7 x Shoulder Taps
20 x Maltese Pushups
+
3rds:
10 x Maltese Raise - 10# DB
33 x V-Ups



PM
A.  Snatch pull under x 4 x 5 sets.. build off feel here
B.  BS; 85% x 2 reps x 4 sets
C.  EMOM x 8 minutes = 1 uprise + 2 MU *w/out coming off the rings
+
25 OHS, 135#
25 cal on rower
100 double unders
25 cal on rower
25 OHS, 135#

A. Up to 135#. Felt pretty good. I break at the hips....just alittle bit. Takes stress of my shoulders during top of pull under.

B. 385 for all sets. A little heavy today.

C. Done. Small breakthrough on uprise. The swinging though irritates right shoulder a bit.
+
6:50, Felt pretty good! Full attack wasn't back yet but it felt great to hurt. 
15/10 on first OHS, Row was easy, Broke once or twice on DU's, 2nd row was quick, 
Last OHS's hurt. 13/10/2. Shoulders were going out. I consider OHS a weakness and it felt good to test it out. I tried to just sprint out the last 25 squats, legs and shoulders just wouldn't go! 

Training Vid:
https://www.youtube.com/watch?v=kKpPrhWlABw&list=UUMy0Xc74HbvFTwryjESMKMw

Tester:
https://www.youtube.com/watch?v=DYnUrIPVR30&list=UUMy0Xc74HbvFTwryjESMKMw&index=3



Saturday
A.  CLO + CDL; 90% 3+3, 95% 2+2, 100% 1+2, 105% 1+1
B.  BN PJ; 65% x 3, 70% x3, 75% x 3, 80% x 2, 85% x 1
C.  Good morning x 8 x 3 sets
+
10 minute amrap @ 80%
10 strict HSPU
10 d-ball over shoulder @ 100-150#
10 ghd sit ups

rest 4 minutes

3 rounds @ 80%
15 DL @ 225
15 box jumps, 24"
400m run

A. 330, 345, 365, 385. This felt really heavy today.
B. 250 x 3, 270 x 3, 285 x 3, 310 x 2, 330 x 1. These felt strong. Tried to stay tng as long as possible. Still not that coordinated BTN. Getting better though. HEre's some vid.

https://www.youtube.com/watch?v=0i1t7_9AzUY&index=1&list=UUMy0Xc74HbvFTwryjESMKMw

C. 95# for all sets. Worked good position and deep flexion more than anything.

10' AMRAP:
4 + 10 HSPU's (Used a smaller stone this time. Also kipped HSPU's as strict hurt my right shoulder today.
+
11:10
Nice easy pace here. DL's UB, 8/7, 10/5. BJ's - step down.  I felt like a giant boner running though. Just really stiff. Tough combo on the lower back. DL's and BJ's that is.

Good training today and this week. I was really sore after Monday but am all good today. Shoulders were a bit chewed up yesterday (Saturday). Back in a good groove right now. Sleep is on, food is on, body is recovering finally. Just still having to do a bit more extra therapy work to keep joints happy. Maybe I'm getting old. Who knows...



Sunday

off

Sunday, November 2, 2014

10/31/14 - 11/2/14 - Friday-Sunday

Friday
AM
21 minutes on rower or AD
top of every 3 minutes - work for 90% effort for 20 seconds

Done. Felt great. Around 1:42-1:45 for 90%, 2:00 or less on the rest.

Afternoon
Gymnastics

300 Single Unders (liking these for warmup)
Theraband shoulder work
10sets x 2 Tap Swings (Holding towel w feet)
+
7 x 5 sets Bar Ice Cream Makers
10 singles of Front Uprise practice
5:00 Freestanding HS work (wall facing and free)


PM
A.  SPU x 4 x 5 sets.. light weight and go off feel here *film this for me
B.  Clean from pause above knee + Jerk dip + SJ (2+1+1) x 3-5 sets… nothing over 75% here
C.  EMOM x 10 minutes = 2 pull ups + 2 CTB pull ups + 2 T2B

A. Up to 75#. Stayed light and fast.

B. Up to 275. Felt pretty good. Haven't squat clean in over a month. Felt a little tight. Jerk felt really strong as I've done a lot of overhead work (positioning/mobility).

C. Done. Felt great!! No problems with elbow here.

Saturday
A.  Snatch pull off blocks x 5 x 4 sets @ 80% (set up blocks @ knee position)
B.  Clean grip RDL @ 5131 tempo @ 85% x 3 x 4 sets
+
10 minute amrap
10.9.8.7..1
strict HSPU
stone to shoulder @ 135-155 or d-ball over shoulder @ 100-150#

rest 5 minutes

3 rounds
50 cal row
50 meter sled push @ 6 plates
50 double unders

A. 230 for all sets. Felt strong. Used straps today. Grip felt a little fatigued and it's a lot colder here now, boooooooooooooo.

B. 310# for all sets. Felt really strong.
+
17:45, Cut back some on the stones. I have a 180# or a 90#. I chose the 180#.
Did all HSPU reps.
For Stone 2 Shoulders, (10) =  I did 5 St2Sho+5 36" BJ, (9) = 5 S2Sho + 4 36" BJ, (8) 4 S2SHo + 4 36"BJ etc...
Rough but fun. Never stopped, just nice and easy.
+
rest 5 
+
11:50
Smooth here. Felt good to breathe. Last round hurt. Good push here.

Sunday

active recovery


Thursday, October 30, 2014

10/26/14 - 10/28/14 - Back from honeymoon

Monday
AM
30 minutes on the AD
top of every 3rd minute ride @ 400+ watts for 30 sec.

Actually hit these pretty hard. Felt good and spicy at the end. No wattage on my airdyne so went off feel.

Afternoon
gymnastics strength work

PM
A.  Muscle Snatch + Muscle Snatch from above knee (1+3) x 3-5 sets
B.  Clean pull under x 3 x 3 sets.. light weight.. just work on form here
C.  BS; 60-65% @ 35x1 tempo x 3 reps, 2nd and 3rd rep are no pauses x 3-4 sets

Combined Afternoon & evening.
Gym: Complete each before moving on.
HSPU: 5 x 5, strict 3" deficit
Ring back off drills: 3 swings + back roll off rings
Tempo Dips: 3 x 3 @ 55X1, 35# for all sets
V-Ups: 3 x 35, Had to break these a lot.
Wall Walks: 5 x 3 sets; bleh

A. Up to 155#. Felt pretty good. I start to rebend the knees a bit to protect shoulders. Starts to feel shaky the heavier I go and am in weird positions. All good here though.

155:

B. 185. Light and easy.
C. 300# for all sets. Felt great.

Tuesday
AM
10 minute AD warm up
+
20 sec. @ 90%
1:40 off and rest
x12 sets

Felt good. Hit these hard. Closer to 97-100% for the :20

PM
A.  Snatch squat press x 3 x 3 sets.. hold final rep for 5 sec. OH
B.  BN jerk; 65% x 3, 70% x 3 x 3 sets
C.  Clean grip RDL to knee @ 51x1 tempo x 5 x 5 @ 80% of clean max

A. Up to 95#. Feeling stronger here.

B. Up to 275#. Felt strong. Took a bit to get used to splitting again. I feel stronger now power jerking just because we've been doing a lot of it.

275:
https://www.youtube.com/watch?v=5ZLtFSIVOQI&index=4&list=UUMy0Xc74HbvFTwryjESMKMw

C. 300#. Strong. Grip was getting tired by the end of these. No straps, silly!


Wednesday
AM
gymnastics work

Strict CTB Chinups:7 x 3 sets, These felt good. Small elbow twinge but went away quickly. I think we're good to go here.
Maltese Pushups: 15 x 3 sets, felt good. Used parallettes
HS Hold: :10 x 5 sets. No partner so practiced freestanding. Best it's ever felt.
Ring L-Sit Holds: :10 x 3 sets. Unbroken but had to internally rotate rings a lot to keep feet up. As soon as I turn out, feet drop. 
Strict T2B: 7 x 5 sets. Done. Felt great.


PM
A.  Back rack lunge step x 5/side x 5 sets
*after each set do 3 high seated box jumps (from 20”) to high level box
B.  BB bent over row x 5 x 4 sets @ 41x1 tempo
C.  SLO; 80% x 5 x 3
+
10 minutes @ 80%
2 TGU - 1/side
15 cal on aD
4 MU
15 double unders

6 box jumps w/ step dow, 24"

Felt sick and tired so I skipped. Resting up for the next day and a half. Maybe travel caught up. I had plenty of sleep, just happens.

I saw an Octopus in Australia.