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. Gym Training: https://www.youtube.com/watch?v=IoouRaUSuKw&list=UUMy0Xc74HbvFTwryjESMKMw 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....

11/17/14 – 11/23/14 Training

Monday AM gymnastics work Done. Great session. Wall Facing HSPU’s: https://www.youtube.com/watch?v=LysN9F5vJ1c&list=UUMy0Xc74HbvFTwryjESMKMw 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: https://www.youtube.com/watch?v=eC3BeYq2kYc&list=UUMy0Xc74HbvFTwryjESMKMw + 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...

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 @ 42×1 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...

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: https://www.youtube.com/watch?v=WBfpDGlnf1A&list=UUMy0Xc74HbvFTwryjESMKMw + Tester: https://www.youtube.com/watch?v=jyjfBnq3uaY&list=UUMy0Xc74HbvFTwryjESMKMw 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...

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. https://www.youtube.com/watch?v=dyzMUJCCbTY&list=UUMy0Xc74HbvFTwryjESMKMw 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). https://www.youtube.com/watch?v=8guzmCC8dFE&list=UUMy0Xc74HbvFTwryjESMKMw C. Done. Felt great!! No problems with elbow here. https://www.youtube.com/watch?v=15QA6i2pCYU&index=5&list=UUMy0Xc74HbvFTwryjESMKMw 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...