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. https://www.youtube.com/watch?v=O0vtUl82I5E&list=UUMy0Xc74HbvFTwryjESMKMw 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: https://www.youtube.com/watch?v=wuhGYy39zUU&list=UUMy0Xc74HbvFTwryjESMKMw + 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. https://www.youtube.com/watch?v=0ONe5EBES_E&list=UUMy0Xc74HbvFTwryjESMKMw Afternoon A. ...

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....

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! https://www.youtube.com/watch?v=Wq65d2z6wyU&list=UUMy0Xc74HbvFTwryjESMKMw 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. https://www.youtube.com/watch?v=g6bCprTBD94&list=UUMy0Xc74HbvFTwryjESMKMw + 3 rounds @ 85% effort 10 strict HSPU 10 hang PS @ 135# 10 T2B 500m row rest...

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. https://www.youtube.com/watch?v=gdhMiekg39U&list=UUMy0Xc74HbvFTwryjESMKMw Tuesday AM 10 minute warm up + 20 sec. bike sprint @ max effort rest 2:30 x 10...