5/30/16 – AM Training

A. Snatch; 5 singles @235#, 5 singles @240-260#; rest 2 min – Felt sharp! No misses. Took a few reps to wake up today, but all the movement/mobility work + rest is paying off. Body is feeling good. B. Front squat eccentrics; 10 singels @365# – 6 sec slow controlled reps; rest 3 min – Done. These felt good. Challenging on the midline more than anything. C. Side to side cossack squats; 14 alt’ing reps x4; rest 1 min bw sides – Done. Loved these. They really open up my hips and ankles. D. Standing posterior hip capsule stretch; 60 sec x3/side; rest 1 min bw sides – Done. Felt great. E. Skin the cats; 2 slow controlled reps x5; rest as needed – Done. Felt great as usual + mobility work 15-20 min...

5/25/16 PM – PM TRaining

A. Snatch; 1.1×3 @80% 1rm; rest 5 sec/rest 2 min – Done. Felt pretty good. WEights feel a little heavy today, but I feel fast and mobile. Used 248# B. Clean and jerk; 1.1×3; @80% 1rm; rest 5 sec/rest 2 min –Done. Same thing as snatches, a little heavy feeling, but I feel fast and mobile. USed 308# C. Front squat; 3×3 @70% 1rm; rest 2 min Done. Felt sharp and fast. Used 308# + mobility work 20-30 min Done. FEeling good! LEft elbow is kinda tight when I straighten. Knees feel...

5/23/16 – AM Training

AM: A. Snatch; 1.1×6 @70% 1rm; rest 5 sec/rest 2 min – Used 215#. Felt sharp and fast. Left quad tendon is still tight.  B. Clean and jerk; 1.1×6; @70% 1rm; rest 5 sec/rest 2 min – Used 265#. Felt super light and fast. C. Front squat; 3×3 @75% 1rm; rest 2 min – Used 325. Felt decent. A little tight in the knees, but strong. + mobility work 20-30 min Done. Body is feeling good other than left knee....

5/20/16 – 5/22/16 – Recovery

20-May Airdyne 20 min easy Row 20 min easy + mobility work 20-30 min All done. Great recovery session. Body is feeling better. 21-May Active recovery swim work 20 min + 20-30 min Spent the day downtown at the Dragon Boat Races. Then came and played in the gym a bit. Did some gymnstics, Strict MU’s, free hs holds, Planche leans, parallete leg lifts, just played. 22-May...

5/18/16 – PM Training

A. Clean and jerk; 1.1.1×5 @285#; rest 10 sec/rest 2 min – Done. This felt better than last week, but still hard. Metabolic. I was fired up for these though. Felt sharp. Squat clean felt pretty good. B. Eccentric only front squats; 6 singles @10 second slow controlled eccentric to bottom position; rest 2 min – Done. Such a pain in the ass setting this up, but it was good. Used 330 for all reps.  C. 2 position pause clean pulls; (1 sec @below knee, 1 sec @mid thigh); 8 singles; rest 2 min – Used 330 for all sets. Felt strong. Great training on position. Took some vid I’ll share. D. Split jerk; 7 doubles; rest 2 min (~80% effort, speed and technical focus) – Used 330 for this as well. Felt sharp and fast. Good footwork...