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% @ 35×1 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 @ 51×1 tempo x 5 x 5...

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...