7/5/16 – PM Training

A. Split jerk; build to a max – 410. Grr. More there, stopped by mistake. No misses leading up. B. Shoulder stabilization routine – 10 reps of each x3; rest 90 seconds bw sets (https://www.youtube.com/watch?v=1YHIV4a81Os) – Done. This felt great. C. Elbow on knee external rotations; 10-12×4; rest 1 min bw sides – Done. 5-10# Love these. D1. Scap push ups; 10 reps w/ 3 sec pause in protraction x3; rest as needed D2. Scap pull ups; 8 reps @2222×3; rest as needed Done. Love these too. Made up Yday’s midline work as well. Body feels amazing. Chomping at the bit to come back tomorrow. + mobility/locomotion/z1/stretching 45-60...

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...

7/20/15 – Rest/Recovery

Another recovery session. Felt a little beat up and want to make sure I can crush Tuesday’s session. Feeling really good today. Did three 60 min easy sessions.  AM – 60 min. spin on A/D Lunch – 5 min Row, 5 min A/D. 5 min Run + 15 min. Kip/BarMU/Ring MU practice – kipping drills/mobility 15 min. Pistol work/Mobility 10 min. OHS Mobility work + 15 min. A/D easy spin PM – 90 min. Mixed Z1/Loco/Flow/Mobility AMRAP of: A/D 2:00 50m Bear Crawl 50m Light Sled Push 100 Single Unders Row 500m + 30 min gut smashing/ mobility work.   Body is feeling good!...

7/8/15 – AM AER + PM Training

8-Jul AM Run 10 min easy Row 10 min easy Airdyne 10 min easy + 15 min locomotion work + 15 min mobility work + Run 10 min easy Row 10 min easy Airdyne 10 min easy Done. Felt great. Slow moving into the locomotion work. Just kinda hurts to move. Everything is a little achy. Especially my right wrist. Same damn thing that’s been bugging me for months. Probably accumulation of Friday’s FS/Thru/Clus session and Monday Power Cleans. PM A. TTB-CTB – tech work: accumulate ~30 reps in sets of 3 or so of the complex (add in the bar muscle up if you’re feeling confident) B. Rope climbs; 3 reps AFAP x5; rest 3 min C. Box jump over speed/tech work – 10 min un-structured, just accumulate some volume D. Double under speed work – set a timer and try to do 40 reps AFAP for 6 total sets, record with stop watch and get exact times + row sprint 10 seconds @100% rest 1:50 x10 rest 5 min bw sets 5/6 A. Good practice here. Not as hard as I thought. I can clean these up. Excited to work on these again. It was fun! B. Spent more time practicing some faster ascents than worrying about speed today. Just didn’t feel like going fast. Bleh, I hate saying that. C. Done. Timed myself doing 4 jumps clearing the box vs.  a small bounce on top and over. Both about the same. D. 18.4 was fastest set. All were between 18.4 -19.9. Each set got faster. I wrote them down but left it at the gym.  + Sprints:...

7/1/15 – AM AER + PM Training/Testing

AM Row 2k @7 min pace rest 3 min Run 1 mile @moderate effort (7:30-8:15 min mile pace) rest 3 min airdyne 10 min @moderate effort + mobility work Done. 2k Row felt pretty spicy today. I didn’t expect a 7:00 2k to feel like it did. The run was much better, and the A/D was fine.  PM A. Build to a 1rm power clean + 1) 8KB swings @ 32kg 5WB rest 30sec 10MU 80ft HSW with turn at 40ft 6 FS 255 rest 10-15min then 2) 16 KB snatch @32kg 10WB @ 30lbs to 10′ rest 45sec 80ft HSW with turn at 40ft 14 FS 255 A. PC: 275,295, 315, 325, 340(very close), missed 350 (would have been 5# PR). I’m fine with this today as I didn’t feel like I was my most powerful. I’ll nail 350+ on a good, fresh day. Oh, I also felt so good on 350, that I threw 375 on and tried for a squat clean. Not a bad miss, but still a miss. + B. Did some rope climbs practice. + Intervals: KBS & Wallball are fine here. No big issue. The 10 fast muscle ups into the HS walk is brutal! FS were no problem. Rest 15 min. KBS & WB were fine again, HS walk was much faster, but I still need a lot of work here. FS tough, but unbroken and fairly quick.  Felt much better on these today than Monday. The MU’s felt great today. Did kind of a fast uprise for about 7 of them. Good session. Full Training Vid: 340 Power Clean: 350 Power Clean Miss:...