6/28/16 – 6/29/16 – AM Training

28-Jun Airdyne 10 min easy Row 10 min easy (~130-140bpm) + Prowler push 5 seconds @moderate load (allows for fast turnover) on the min for 10 min rest 5 min x2 + locomotion work 10-15 min: + mobility/stretching 10-15 min – Recovery session done. Feeling great. Legs are sore. 29-Jun A. Snatch pulls; 3×3; rest 2 min – 275, 295, 305 Felt strong and fast. B1. Clean pulls from high blocks; 1.1.1.1.1×5; rest 10 sec/rest 20 sec – 325, 335 345, 355, 365 – Box Jumps felt sharp B2. Seated box jumps; 1.1.1.1.1×5; rest 3 min (jump as high as you can and displace your hips as high as you can get them and laugh as softly as possible) C. Clean grip deadlift; build to a tough single with perfect pull mechanics – Built up to 485. Wanted to max out and beat everyone from Monday but I kept technique good. Boo. D. Front squat; 10 sets of 3 @275#; rest 3 min (as fast as possible  through both ranges of motion) – Done. Felt fast and strong. + mobility work 20-30 min Feeling pretty good overall! Shoulder feels much better. I’ll shoot another update...

6/27/16 – AM Training – ATL

A. Clean; 1.1.1×4-6; rest 20 sec/rest 3 min (315-325-335-345-355-365, increase working load per set. if you fail in a set before 345, drop down in the next set) – 315, 325, 335, 345, 355X(2/3 reps) Felt strong on these today. Squat felt heavy. Pull felt strong which is usually opposite. B. Back squat; 6×6 @330#; rest 3-4 min – 330 x 2 sets, 340 x 2 sets, 350, 360  Felt STRONG on these today. Legs are now sore. C. Side to side cossack squats; 6 slow controlled reps x3; rest as needed – Done. Felt great. D. Rig assisted sissy squats; 3 slow controlled reps x3; rest as needed – Done. Felt great. E1. Natural knee extension stretch; 30 seconds x3; rest as needed E2. Laying wall middle split stretch; 30 sec x3; rest as needed E3. Standing bent knee hamstring stretch; 30 seconds x3; rest as needed E4. Stnading pigeon stretch; 30 secodns x3; rest as needed E5. Standing hip internal rotation stretch; 30 seconds x3; rest as needed – Done. Felt great. Tony worked on my left shoulder a bit. Stil pretty tender and inflammed. But feeling slightly better. Just feels really...

6/25/16 & 6/26/16 – Deload + Meet Simulation 4

24-Jun A. Snatch; 7 singles @60% 1rm; rest 90 seconds B. Power Clean x1/split Jerk x1; 1.1×5 @60% 1rm; rest 10 sec/rest 2 min + mobility work 15-20 min This session done. Snatch singles at 185#. Felt crazy fast. PC/J at 230. Felt fast as well. Ready to go. Weighed in my lightest today at 206.6. Pretty hungry and it’s getting to my head a little bit. So I went and got a big sandwich after this session. I feel better now. 25-Jun Meet Simulation AM Weight: 208.4 Warmup: Singles – 95, 155, 185, 205, 225, 245, 265, 275 Attempts: Sn: (130)286, 135 (297), 140 (308)X – Just barely C/J WarmUp: 155, 185, 205, 265, 295, 320, 335 C/J: (160) 352, 167 (367) – Total PR, 172 (377)X – Missed clean. Bummed about the snatch miss as that was so close. The final clean was just heavy. Didn’t follow through with pull. However, the 367 felt really easy and sharp. I think with some tinkering with openers and a little more aggressive on 2nd attempts I can get a 310 total. Overall good day. Just hungry for more. My left shoulder hurts to raise a little bit. Going to take good care of it...

6/21/16 – 6/22/16 AM Training

21-Jun Airdyne 30 seconds @75-80% airdyne 30 seconds @50% x20 + mobility work 20-30 min Done. This session felt great. Got a good sweat in a some mobility work. More ROMWOD. Been super consistent and haven’t missed a day in a while. I miss breathing work. It felt so good. 22-Jun A. Snatch – 1@ 70%, 1@75, 1@80%, 3 singles @85%; 2 min b/w – 215, 230, 245, 260 – Felt great. No misses and really sharp. Fired up today. Slept terrible last night, but I’m just feeling amped. B. Front Squat – 2 reps @75%, 1rep @ 80%, 3 singles @85%; rest 2 min – 325, 350, 370, Felt fast and easy. C. Snatch Pull; 3×3 @90% 1rm; rest 2 min – 275, felt really strong and fast. + mobility work 15-20 min – Done + some breathing work. Been adding in a few cycles of controlled breathing at the end of each session and it’s feeling...

6/20/16 – AM Training

A. Snatch; 1 rep @80%, 1 rep @85%, 3 singels @90%; rest 3 min – 245, 260, 275 x 3 (one miss, but came back and got it, felt a little heavy today and first time heavy in a while, trained earlier than I’m used to)  B. Clean & Jerk; 1 rep@ 80%, 1 rep @85, 1 rep @90%; rest 2 min – 305, 325, 340 – these felt great. Clean was a littttle heavy, but not bad.  C. Back Squat 3 reps @75%, 2 reps @80%, 2 singles @85%; rest 2 min – 345, 365, 385 – squats felt strong today. D. Clean Pull 2 reps @90%, 2 reps @95%, 2 reps @100%; rest 2 min – 345, 365, 385 felt strong. I was awake by this point. (reset each rep, not TnG) + mobility work 20-30 min – done. body is feeling good. left shoulder was a little off today. had some issues locking out during snatch and left elbow is pretty tight in front...