12/30/15 – AM Run + PM Training

AM Run 30 min continuious and easy (run the last min of every 5 @tough pace, walk if needed to maintain sub lactic pace) + 60 min mobility work Done. So cold out this morning. Had a good warmup in the house before getting outside. Hips and knees felt tight from yday.  PM A. Squat clean; build to a max + 21-15-9 hang squat clean 155# box jump overs 24″ A. 345#, missed 355 3 times. Usually I just shut it down, but in reality it was good practice to get fired up when I’m feeling tired. I used to never miss and now I’m not scared of going for it. Sounds silly but it was a good session. I had to fight for everything tonight. + 5:41, 8/7/6, 8/7, UB on hang squat cleans. This was a breather. Legs were jello. Hard to bound quickly over the box. I did a slow jump land and turn. I was tired tonight, but happy with how I handled it. Good training...

12/29/15 – AM Training + PM Training

AM A. Power snatch; build to a tough single + 1 min max reps power snatch 135# rest 2 min 1 min max reps power snatch 165# rest 2 min 1 min max reps power snatch 195# rest 2 min 1 min max reps power snatch 215# + B1. Single leg RDL; 6-8×3; rest 1 min B2. Bridge hamstring curls; 10 reps x3; rest 1 min B3. Single leg sorensen hold; 20 seconds x3; rest 1 min A. Worked up to 255. Felt pretty strong. A little slow under the bar. But powerful. 135 – 22 reps (12/10) 165 – 14 reps – singles 195 – 10 reps – singles 215 – 5 reps – singles These felt good. I held back a bit on the first 1 minute. Part of me wanted to just go for getting 30 reps in a minute, but then I knew I’d kinda be shit for the rest of it. Probably could have push a bit harder on the 165’s. 195, and 215 was all I had. + B1/B3 – 55# each hand for SL RDL. Used Bosu Ball for Hammy curls, SL Sorenson felt great. This was a good morning session. PM A. Split jerk; build to a max B. Strict hspu; amrap unbroken x3; rest 4 min + For time: 50 burpees 50 kipping hspu 50 S2O 155# 50 burpees + mobility work 20-30 min A. 390# felt amazing. 400# was a pr, 405# was another pr. Hell yeah I was fired up. Didn’t know expect this today. Very pumped. A few misses in there but I new it was technical not fatigue. B....

12/28/15 – AM Swim + PM Mobility/Recovery

28-Dec AM Swim drills 2 x 50m – kick only 2 x 50m – side kick 2 x 50m – shark side kick 2 x 50m – heads up drill + 4 x 25m free style – 20 strokes; rest 30 sec Rest 1 min 4 x 25m free – 19 strokes; rest 30 sec Rest 1 min 4 x 25m – 18 strokes; rest 30 sec Rest 1 min 4 x 25m – 17 strokes; rest 30 sec + 2 x 100m @ open water pace with occasional heads up sighting and eyes closed except during breaths; rest 2 min  Each set was 1:48 and felt pretty comfortable. 1000m total. PM 60-90 min mobility work (add z1/locomotion/etc) Done. A crap load of movement/flow/mobility work. Felt...

12/26/15 – Training

A. Squat clean and jerk; build to a max B. 1 min amrap squat clean and jerk @80% of A + 3 min amrap: 4 muscle ups 4 strict hspu rest 2 min 3 min amrap: 6 CTB 4 kipping hspu rest 2 min 3 min amrap: 10 TTB 10 burpees rest 10 min x2 + For time: 100 OHS 95 100 deadlift 135 200 double unders + mobility work 20-30 min A. 345, missed 355 clean. Pull still feels so off. Almost like I’m standing and dropping, but not extending. I don’t feel like my hips are doing much work. I feel super slow under the bar too. B. 7 reps. Felt good. Blew up quads. AMRAPS: 1st piece – 4/ 3 + 4MU’s 2nd piece – 5 / 5 + 3 CTB 3rd piece – 2+ 7 Burpees / 3 + 3 TTB + Chipper: 19 something. This was another back blow up scratch. OHS went 25/15/6 x 10s. DL’s, back lit up quick. Just tried to get through it safe. DU’s done in 3 sets. Would have tried for unbroken but my pants fell down. What a great workout. Overall it was a fun day. Right knee doesn’t hurt, but it doesn’t feel normal during the heavy squatting. Maybe that’s what’s keeping me from dropping fast and aggressively during the squat...

12/24/15 – Xmas Eve

Had a good travel day to GA yesterday. Drove about 6 hours. Spent about 45 minutes mobilizing after the ride.  Got up early this morning and decided to hop in on a workout with Brandi and a bunch of friends. Took it easy and just wanted to move for a while. Here’s what I wrote: For time: (12) 1 Wall Walk (22) 2 Bar MU (30) 3 TTB (36) 4 CTB (40) 5 burpees (42) 6 HSPUs (42) 7 Wallball (40) 8 Shoulder to Overhead 115 (36) 9 Hang Power Clean 115 (30) 10 DL 115 (22 )11 30″ box jump (12) 12 100# DB Snatch This was a lot of fun. Took about 30 minutes. A little mix of everything and steady breathing. Lower back got really tight during the last set....