3/30/16 – PM Training

A. Power clean x1/push jerk x3/Split jerk x1; rest 2 min x5 complexes – 286, 297, 308,319,330 Whoaooo I felt strong today. No misses. Up to 308 was TNG. 319 330 I had to start pausing and reseting. B1. Single arm DB push press @31×2; 6-8×3; rest 1 min – 45# x 2 sets, 53# x 1 set B2. Single arm bent over DB row; 8-10×3; rest 1 min – 70#. Loved this combo. C. Negative single leg tucked body lever; accumulate 10 slow controlled reps per side – Done. Huge lat pump. Felt great. D1. Feet elevated on stall bars back bridge positional work (only walk away from the bar with your hands as far as you can maintain perfect form); 30 seconds x4; rest 30 sec D2. Face down plate rotations; 5 slow controlled reps x4; rest 30 sec D3. Weighted PVC passthroughs; 3 slow controlled reps normal grip and eagle grip x4; rest as needed – Complexes done. Actually did 5 sets of it. Shoulders were smoked by the end of it. I need some work on the eagle grip. Man I am...

3/29/16 – PM Training

A. Squat snatch x1/hang snatch x1/OHS x1; rest 2 min x5 complexes – 185, 205, 215, 225, 235 Didn’t go too crazy as I still felt pretty stiff from all the driving the passed 2 days. B1. Back squat; 5×5; rest 10 sec B2. Seated box jumps; 1.1.1.1.1×5; rest 10 sec/rest 3 min – Done. This was fun. Last few sets got tough on BS. 275, 305, 315,325, 335. Jumps were good. Up to a 30″ and really worked power extending up. C1. Front rack walking lunges; 20 steps x3; rest 2 min C2. Single leg RDL; 6-8×3; rest 2 min – Used 95# lunges & 53# kb in each hand for the RDL’s. This felt great.  D. Low bridge hamstring curls; 10 slow controlled reps x3; rest 2 min – Didn’t have anything that could slide on the turf I was using, so I used a partially deflated swiss ball. I think it did the trick. Hammy’s were lit. Loved...

3/26/16 – AM + PM Training at TTT

AM: A.Build to tough split jerk: 380. Cake. Tried 395, not today. + B. DL: 3 reps @ 355# x 8 sets; rest 2 min + C. 1 mile sled drag w/90# 20:14, not bad. Aerobic, but had some points I had to stop. Calf and lower back burn, but no soreness today. I love that shit. Tough alone, but better with friends. + Hammy/Hip Protocols PM: A. CTB: 15 reps UB AFAP x 4 sets; rest as needed – Unbroken and smooth. A little sore today, but not bad. 15 reps was a good call for each set. B. 10 sets: 60 sec A/B @ 500 watts 30 sec Rest This was solid. I was only able to hold 500 watts for about 3/10 sets. Got pretty tough. Man I miss aerobic stuff like this. Feels so good ending the week with intervals like this. Great training...

3/25/16 – AM/PM Training @ TTT

16.5 11:17, Felt solid on this. No faster than 2014 but I am also fatter. I was really happy with how I paced and broke things up. Thrusters were 12/9, 10/8, 10/5, 6/6 This had me flat on my back for a while.  + PM: A. PC: Work to a tough double – 320# B. CGBP: Work to a tough double – 275# + Row 100m for Time: 2 attempts 14.0, 14.0 Fun day here in Atlanta. Always learning more....

3/24/16 – PM Training

A. Clean pulls; 1, 1, 1; rest 2 min – 345,365,385. Felt strong. B. Back squat; 1, 1, 1, 1 @345-380; rest 2 min – 345, 355, 365, 380. Also felt strong. First time back squatting in a while. Glad to get a little used to it. + Assault bike 8 seconds @100% slow spin recovery 1:22  x8 – Whoa felt strong here. Averaged 13-15 calories each set.  + Asasult bike 60 seconds @100% – Skipped. didn’t want to dig a deeper hole just getting out of sickness.  + mobility work 20-30 min Done. Hips, Ankles, Shoulders PAILS...