4/29/16 – PM Training

Oly simulation Snatch: 285, 295, 305X (close) Clean/Jerk: 355X, 355X, 355X Snatch felt good today. I was a little more aggressive on the openers today as I wanted to take some chances and figure out what I can hit consistently. Clean/Jerk was not good. Weight felt really heavy off the ground, and I couldn’t not clean 355 once. I worked up to 335 in warmup and it was pretty heavy. Strange. My right knee might have been messing with me a little bit. When it’s not feeling 100% I think my body just protects it. It could have been that or just a not so great warm-up. I went 155, 265, 265, 305, 335 on clean/jerks warming up. I think I at least learned that my minimum opener on a bad day should be 335. Overall pretty bummed about not hitting a clean as I hit 350 several times last week with ease. Shit just happens.  + A. Snatch; 5 singles @83% heaviest from sim; rest 2 min – Used 245, these felt solid. Great practice. B. Clean and jerk; 3 singles @87% heaviest from sim; rest 2 min – Used 295, went power to save the knee. Felt ok, but I can tell my pull feels off.  C. Front squat; build to a max – 430!? Huge PR. I was just adding weight doing singles and then after a really tough rep, I added up and was pretty shocked. Best ever was 400. Overall I’m pretty happy with the training day. Not ideal as we worked kind of late into the evening and didn’t start training until 5:30. But, I...

4/27/16 – PM Training

A. Snatch; 1.1×6 @60% 1rm; rest 10 sec/rest 90 sec  B. Clean and jerk; 1.1×6 @60% 1rm; rest 10 sec/rest 90 sec C. Front squat; 3×3 @70% 1rm; rest 3 min + Airdyne 10 min easy Row 10 min easy + mobility work 15-20 min Everything done. Snatch and clean/jerk were broken up throughout the day as we did a lot of filming and I hopped in some lifting clinics with Mike Cerbus here at camp. Good training day though. Body feels pretty...

4/26/16 – PM Training

A. Split jerk; 6 singles @85% 1rm; rest 2 min – All reps at 340, felt strong. B. Split jerk; build to a max in 3 sets – 375, 396x, 409PR. 396 felt super light, I just wasn’t ready to get under it so I KNEW I would get more. Slapped on a few more kilo’s and felt great. C. Wide grip weighted pull ups; 2-3×4; rest 2 min – 70# for all sets. 2 reps on last 2 sets. D1. Face down plate rotations; 3 slow controlled reps x3; rest as needed D2. Scap pull ups; 5 slow controlled reps x3; rest as needed D3. FLR on rings in ext rotation; 20 secodns x3; rest as needed D4. Seated straddle lifts; 5 reps x3; rest as needed –  + row 15 min easy – Row & shoulder accessory work done. Felt great. Great training day...

4/25/16 – PM Training

A. Power snatch x1/OHS x3; rest 2min x5 (1 sec pause in bottom position) – Worked up to 235. Felt ok today. Definitely still a little zapped from Saturday’s session. B. Back squat; 10 sets of 3 @75% 1rm; rest 90 sec – Done. Used 340#, felt light and easy. Right knee had some patellar pain, just under the knee cap. It feels a lot better this morning as I’m writing this. + Airdyne 15 min easy – Washed my car and skated for a little bit instead. I took a bunch of ibuprofen and iced the knee for a...

4/23/16 – Gymmy Training

A. Snatch; build to a max – One miss at 285 (Because I’m dumb and thought it was 275, then went to 300 and hit it first try. 5# PR and very happy to join the 300 club. Snatch felt good today. Mainly my pull under and catch. B. Clean and jerk; 6 singles @335-350#; rest 3 min  – Done. These felt routine. 350# clean and jerk never felt so consistent. Reps went 335, 345, 345, 345, 350, 350. C. Front squat clusters; 2.2.2×4; rest 30 sec/rest 3 min (building sets to a max on the last) – Could have maybe gone a few pounds heavier b/c I didn’t fail, but this was a battle and I’m wrecked from it today in my legs and t-spine. Sets went, 325, 345, 355, 365 (happy to hit 365 for 6 reps in the cluster. I was doing singles at this last week). D. GH raises; 6-8×4; rest 2 min – Done. Feels so good on the hammy’s E. Low bridge hamstring curls; 10-12×3; rest 2 min – Done. Feels’ so good on the glutes and hammy’s GREAT training day. Body feels good. Knees are much better after this volume than usual. Makes me...