8/27/16 – AM Training + PM Training

AM: Had about an hour to get to the gym before heading to help coach.  Decided to join Team LAB and get some WL’ing in. Long movement warm-up then worked to a tough C/J double at 319. Clean felt pretty heavy today. Then about 20 min of mobility work. PM: A. Seated single arm DB Z press; 6-8×3; rest 90 sec bw sides – Skipped these since I did a massive amount of PHSPU’s yday. B. Weighted pull ups @70% 1rm; amrap unbroken; rest 30 sec – until you reach 50 reps or are unable to perform 1 rep, whichever comes first – Used 50#, Could only get 3 reps, but then did doubles every 30 sec until I hit 50 reps. Man my UB pulling strength feels so weak. But this was a good session. Took about 14 min and I switched grips from pronated, supinated, and mixed. C1. Tuck front lever hold; 20 secodns x4; rest 1 min C2. Planche leans; 20 seconds x4; rest 1 min C3. Assisted german hang; 20 seconds x4; rest 1 min – All done. Loved this work. Felt great. No rush, just plenty of time to focus on each piece feeling perfect. I love how much focus these simple movements take. German hangs feel so, so good on my shoulders.  + 10 min Run – easy/moderate pace here. + 10 min...

8/26/16 – AM Lifting + PM Training

A*. Felt like doing some snatches before hand. Worked up to 242 for a double. Felt heavy and off. Glad I got some work in though. Felt tight from not being in an OHS for over a week. A. Clean pulls; 3, 3, 2, 2; rest 2 min – 308, 319, 330, 341 Felt kinda slow. B. Clean grip deadlift; build to a 6rm ** try to increase the load about 10-20# from last time on this (perfect form, no bouncing, quality reps); rest 3 min x3 (on the second set use 95% of the 6rm and on the third set use 90% of the 6rm so that you are decreasing from set to set) Built to 419 with perfect form. More there but tried to keep it strong and sharp. Then 395, 375. C. DB low bench lateral step ups; 6 slow controlled reps x2/side; rest 1 min bw sides – 65# Each Hand. Felt good. Nice glute pump. D. Rig assisted sissy squats; accumulate 10 slow controlled reps to maximal attainable depth not for time – Done. felt really good. Love doing these after anything hip intensive. They feel great on my knees when done. PM: Felt like messing around a bit. We did a podcast and I felt like training again after so I threw some stuff together. 20 min EMOM: Min 1 – 50 DU’s Min 2 – 6 PHSPU’s – 10″ DU’s fine and about :22-:23 each set, PHSU’s  got really tough on the last few sets. Had to start breaking on set 8. Triceps went. + 5 sets: 14 Wallball – 30# 7 BBJO’s – 30″...

8/25/16 – Recovery

Slow heavy sled drag 12 min continuous pulling + Slow heavy prowler push 12 min continuous pushing + Row 10 min easy Run 15 min easy + mobility work 20-30 min Went to my buddies gym in St. Louis and got some mobility and sweat work in. Feeling really good right now. Pumped to train...

8/24/16 – AM Lift + PM Intervals

AM: A. Push jerk x3/Split jerk x1 – 1 complex on the 90 seconds for 4 sets – 275, 285, 295, 305 for the workings sets. Felt pretty good, not too crazy. Wanted to be sharp. B. Close grip bench press @25% 1rm; amrap unbroken @4040 tempo; rest as needed to full recovery (repeat until your original reps drop by more than 15%) – 75#, 15 reps, 14 reps, 10 reps…oh the burn. C. Muscle up x3/ring dip x3/support hold 10 sec in external rotation/negative muscle up x1; rest 4 min x3 complexes (at the end ot the set, perform the negative muscle up as slow and controlled as you possiby can) – Done. This felt good and easy. Surprised how strong ring support hold felt as I haven’t done much work there in a while. D1. Elbow on knee external rotations; 10-12×3; rest 1min – 10# each set. D2. Powell raises; 10-12×3; rest 1 min bw sides – 12# each set D3. DB cuban press; 10-12×3; rest 1 min – 10# each set. Shoulders were LIT! PM: Row 200m @2:00 row 200m @1:50 Row 200m @1:45 Row 200m @1:40 Row 200m @max effort rest 6 min x4 Felt much better this time around. More controlled. 3:28 total time for all sets. The 200m sprint was much more powerful this time around. They got pretty nasty and I got a little buzzed, but not near as bad as last...

8/23/16 – River

AM: 20 min run – easy pace PM: Sprint 50m @100% effort rest 1 min x20 (if you are unable to maintain power/speed/technique or if your body is not holding up to the sprints, just shut it down and do easy jogging for the remaining amount of time that you would have had (ie ~1 min per rest interval) Done. These felt good. The last few sets started to get wobbly but it wasn’t terrible. Just had to focus to keep things tight. + Swam in the river for about 20 minutes. Found a spot that the current was strong enough to almost swim in place. Really fun. + mobility work 20-30...