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

140816.

Saturday *going lighter here to allow your body w/ 48-72 hours of recovery before monday testing
6 minutes on AB w/ elevation mask on
30 sec. @ 90%
30 sec. @ 50%
rest 3 minutes w/out elevation mask on
x3 rounds

A. Hip Snatch x 2 x 3
155, 165, 170
B. CGDL x 3 x 3 w/ :05 Neg
225# x 3 x 3
C. FS x 3 x 3 @ 70% of Clean 1 RM
235# x 3 x 3
+
10 Bench Press, 155#
400m Run
Rest 90 Seconds
Avg. 1:40-1:50/round.
+
12 Strict HSPU
:45 Row – Sprint
Rest 2 Minutes
~1:32/500m

140815.

Friday
AM
gymnastics work
+
A. Snatch; 85% or higher for 5 total reps
Hit 210# for 3/5, we decided I should move on.
B. C&J; 85% or higher for 5 total reps
280# for 5/5.
C. Front squat; 85% x 2 x 3
330# x 2 x 3
D. Weighted pull up x 6 x 3 sets;
30 Muscle Ups in Warm-up

PM
1 minute amrap
3 DL @ 315#
100 meter shuttle run (50m out and back)
am rap burpee up and over box jumps, 30”
rest 2 minute rest 1 minute
x10 rounds
Did this as partners, averaged 7 Burpee Box Jumps

140813.

Had to do the sessions back to back to back. Knew that the PM was short and the AM wasn’t too rough and I’d be alright. Sometimes life happens.

AM
gymnastics work; 50′ HS Walk UB x 5; Again. #Rio2016
+
A. Snatch (ground + below knee) @ 80% x 4 sets
195# x (1+1) x 4
B. Hip Clean + Jerk (5+1) x 3 sets @ 70-75% of C&J max
225, 225, 245. Solid reps. All nice. I was told I wasn’t getting my head through on the jerk though. Legs were toasty after 5 reps for the jerk, LOLZ.
C. Front Squat x 2 reps @ 75% x 4 sets
295 x 2 x 4; About 60-90 seconds rest. Didn’t need much.

PM
45 sec. sprint @ max effort
rest 4 minutes
x4 rounds
~298, 305, 305, 310m; Doing these by yourself kinda sucks.

140812.

Good sleep last night, finally. Glad that’s over. Felt really good during my AM session today. Just crushed it. Fast transitions. In and out in an hour.

Tuesday
AM
A. BN snatch grip push press x 3 reps x 5 sets @ 70-80% of snatch
187# (85kg) x 3 x 5. This was 80%.
B. Snatch DL @ 120% x 2 x 4 sets
297# (135kg) x 2 x 4; This was rough with ripped hands. #YOLO
C. 12 minute eMOM
odd = 5 DL @ 65%
even = 15 wall balls, 20#
I have never felt better throwing a weighted object at a wall. It was flying up today. Was having so much fun I was throwing it about 11′. #thatshitcray

PM
5 rounds – 80% effort.. variance in movement
20 cal on AD
15 strict HSPU
21 kb swings, 55#
50 ft. handstand walk
12 T2B
200m on ski erg
rest 5 minutes bt. rounds
3:45, 3:45, 3:45, 3:50, 3:50; Everything unbroken. Subbed Ski Erg for Rower. Ain’t no thang. I can’t believe I can do 50′ HS Walk fatigued Unbroken, 5 times.

140811.

AM
gymnastics work; WOOF! #Rio2016
+
A. Snatch; 80% x 1 x 2, 85% x 1 x 2, 90% x 1
195 x 1 x 2; 210 x 1 x 2; 220 x 1; Yeah, boy. I PR’d my 1RM Snatch in August of 2012 at 220#. I have hit that 10-15x in this cycle. Sometimes multiple times in a day. #progress #gainz
B. C&J – every 90 seconds do 1 rep @ 88% x 4
280# x 1 x 4. Needed to drop under more on zee jerk.
C. BS; 80% x 2, 85% x 2, 90% x 1 x 3
355# x 2, 375# x 2, 395# x 1 x 3

PM
10 UB muscle ups
10 hang squat cleans @ 225
7 rope climbs
10 hang squat cleans @ 225
10 UB bar MU
50 ft. front rack bb walk @ 135#
8:38, failed 1 Hang Squat Clean in 2nd set of 10. I was too forward. Probably should have pushed the rope climbs A LITTLE faster. I’m happy with the effort though.