140826.

AM
A. BN jerk x 2 singles @ 70-75% x 4 sets
231 x 2 x 2; 242 x 2 x 2
B. Power Clean off 2” riser x 2 x 4 sets @ 75%
242 x 2 x 4; This was blocks right? Not a deficit?
C. Snatch pull off blocks @ 105% x 2 x 3
257 x 2 x 3

PM
21-15-9
double kb C&J @ 55#/hand
strict HSPU
5:44; Ricky Baylor dared me to try to go unbroken…21, 21 Unbroken, broken a couple times on 15, 15. Then broke HSPU to 5 and 4 in the 9. Haha, total blow out!

140825.

Monday
AM
gymnastics work
+
A. Snatch balance x 2 reps x 5 sets.. focus on bar positioning in the catch
185, 205, 215, 215, 215
B. C&J; 70-75% x 2 x 3
235 x 2 x 3
C. Snatch pull under x 2 x 4
110, 125, 135, 140 (PR?)

PM
20 sec. AB sprint @ max
rest 2:20
x5
rest 5 minutes
x2
1. 19, 19, 20, 20, 19
2.
19, 19, 20, 19, 19

140823.

Active Recovery

30:00 Ocean Water SwimRow
60:00 Beach Run

Couldn’t make it happen. However, first time that when I woke up in the middle of the night I wasn’t up for 2-3 hours in three weeks. I was awake for 20 minutes then back to sleep. 

140822.

AM
Gymnastics
+
A.  Snatch; 75% x 1, 80% x 1, 85% x 1 x 2
185 x 1; 195 x 1; 210 x 1 x 2
B.  Clean – every 30 sec. do 1 rep starting @ 185# and building by 20# each time to max
185, 205, 225, 245, 265, 285, 305, 325 (x), 325 (5# PR). Woo!
C.  Front Squat – build to a comfy single.. then drop 10% and do 3 singles from the back
315 – 355 – 380(x); 10# under PR. VERY CLOSE, core gave up – not worried about it. 
D.  BB bent over row x 6 reps x 4 sets
135, 155, 175, 185
PM
10 rounds
squat clean thrusters @ 185#
50m shuttle sprint *25m out and back
amrap strict hSPU
rest 2 minutes
All were TnG and about 15 HSPU/round. 

140820.

gymnastics work
+
A. Hip Snatch x 3 x 3.. focus on catching behind your ears
155, 165, 185 (was losing grip on this one)
B. Jerk dip + jerk + hold in from track (1+1+10 sec.) x 3 sets @ 85% of jerk max
280#, first two were really good. Third my dip in the jerk was forward and I caught it forward and pulled it back fo a save.
C. BS @ 80% of clean x 5 reps x 3 sets w/ a 2 sec. pause
255#; low back is fried from DL yesterday. Had to use a belt at like 60% of my 1RM back squat.
PM
500m row TT
rest 6 minutes
x3
1:29.8 – :03 PR
1:32.4 – :00.4 PR
1:35.9 – Threw up after.

140819.

AM
A.  DL – work up to a good single.. don’t need absolute max here.. but get up there
385 – 425 -455 – 480 (5# PR); Think I could have maxed around 490-495# – which is 3x BW. That’s a goal.
B.  Halting Snatch grip DL @ 115% of yesterday’s max @ knee + mid thigh x 2 x 3 sets
275 x (1+2) x 3
C.  Clean pull off blocks x 2 x 3 @ 120%
385# x 2 x 3. I am very impressed with anyone that cleans 385#, woof.
PM
21-15-9
DL @ 315
box jumps, 30”
4:20. This was a 00:24 PR from the 2013 Regionals. Goal for today was sub 4:30. Boom.

140818.

Monday
AM
A. Snatch; work up to a comfortable single.. then drop 15% and do 3 singles
135 – 170 – 195 – 210 – 225 (x) – 225 – 240(x) – 240 – 255(x) – 250(x) – 250(x)
I wouldn’t have kept going if I didn’t have them overhead.
B. C&J; work up to a comfortable single..then drop 15% and do 3 singles
225 – 255 – 280 – 300 – 315(x)
I racked 315 and had it, but the knee I tweaked playing lacrosse 3 weeks ago gave out in the bottom. Never had that happen before. I did catch it really low however. 315# is a PR for C&J, 320# is PR for Clean and 330# is PR for Jerk.
PM
gymnastics work; Getting better at HS hold. Skipped Kipping Pull-up because test week…
+
max set of unbroken muscle ups
21 (PR tie), almost died for 22.
rest 5 minutes
max set of unbroken thrusters @ 135
28
rest 5 minutes
max set of rope climbs in 60 seconds
6
rest 5 minutes
max set of Cleans @ 225 in 60 seconds
13