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:

https://www.youtube.com/watch?v=g_TlVAObVjU&list=UUMy0Xc74HbvFTwryjESMKMw

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.

https://www.youtube.com/watch?v=HMAsq5on-1s&list=UUMy0Xc74HbvFTwryjESMKMw

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. 

https://www.youtube.com/watch?v=Y5dTdd-P1t4&list=UUMy0Xc74HbvFTwryjESMKMw

10/6/14 - 10/12/14 - Wedding Week!

Monday

gymnastics work

Did this seperately as a noon session. Felt great to not be rushed. I'll continue this.

+

A.  BS; 78-80% x 3 reps x 3-5 sets

B.  Snatch squat press x 3 x 5 sets.. hold each rep for 3 sec. OH

C.  14 minute amrap

odd = 15 cal on rower

even = 5 strict CTB pull ups + 5 box jumps, 24” w/ step down

Done in PM. 

A. 365# for BS. Felt really good tonight.

B. Felt good as well. Up to 105#.

C. Done. All good except couldn't keep up with strict CTB. Varied it. 

PM

4 rounds; 70/80/90% effort

400m run

15 T2B

50 double unders

rest 3:00 bt. rounds

Did this in AM

These felt awesome. Subbed 30 cal A/D instead of Run. Had a buddy with me and my knees hurt.

All sets UB and smooth. T2B got tough. Hip flexors and grip.

2:28, 2:09, 1:58, 1:48.  Last one bit hard.

Tuesday

AM

A.  DL Cluster @ 83% *concentric only; 1.1 x 4, rest 20 sec., rest 2 minutes

B.  BN snatch grip push press x 3 x 5 sets.. build from last week

C.  Snatch lift off + snatch pull (2+2) x 4 sets @ 80% of snatch

A. Used 450#. Felt strong.

B. Up to 275. Felt like a toy. Ready to push here.

C. 235. Felt strong too. 

BTN PP SN Grip

https://www.youtube.com/watch?v=DgUjaGWQgUE&list=UUMy0Xc74HbvFTwryjESMKMw

Sn Pull + SnLO:

https://www.youtube.com/watch?v=zYKWnu9mtmA&list=UUMy0Xc74HbvFTwryjESMKMw

Good morning session.

PM

10.9.8.7…1

Tire flips

HSPU - do these on db’s or p-bars to stay off flexion of wrist.. elevate to a level surface.. you can kip these

8:20. HSPU's UB. this was fun! Good push here.

Wednesday

AM

gymnastics work

Done for noon session.

+

A.  BS; 70-75% x 5 reps x 5 sets 1 sec. pause up top for each rep

B.  FS - concentric portion only.. start from just above parallel and use straps for this to protect your wrist.. done @ 75-80% of FS x 3 reps x 3 sets

C.  Clean grip RDL to knee @ 32x1 x 3 x 4 sets @ 85% of clean max

Done in PM.

Friends in town so did ...

EMOM x 20

1 - 15 Wallball 30#

2 - 10 burpees

3 - 15 cal row

4 - 15 cal A/D

5 - 50 DU's

Then.

A. 3 x 3 BS - 325#, tender knees

B. Skip

C. 305# for sets. Felt strong.

PM

swim session -

500m @ 70%

rest 5 minutes

200m @ 80%

rest 5 minutes

100m @ 90%

rest 2 minutes x 3 (at the 100m only)

Done in AM. Didn't feel that fast today. Well at least the 500m was slow. ARound 11:00.

200 was under 4:00.

100's were fast. under 2:00.

Thursday

active recovery day here

30 min. A/D Spin.

Friday 

AM

gymnastics work

+

A.  Snatch balance x 2 x 5 sets.. build from last week

B.  BN Power Jerk + BN split Jerk; (3+3) @ 65%, 2+2 @ 70%, 1+1 @ 75%, 1+1 @ 80%, 1 rep at BN SJ only @ 85%… drop and reset for each one here

C.  Clean lift off @ 100% of clean max; 3 reps x 4 sets.. pause for 2 sec.  @ knee for each lift

D.  50 strict CTB pull ups for time

PM

For time

500m row

1 mile sled drag @ bwt 

500m row

Saturday

Wedding day - 

A.  Sumo DL @ 3 reps @ 70-75% of reg. DL on the 90 seconds x 6 sets

B.  PS off blocks @ 60-65% x 3 singles on the minute x 6 sets

C  CDL to mid thigh @ 100% of clean x 3 reps x 3 sets

*after each set do seated High Box jump x 3 reps

+

250m row @ 1:34/500 split

rest 60 seconds

x8-10 sets