Friday 7/10

AM

A.  Back Squat; x 2 reps x 5 sets @ 70-75% *first rep is 5 sec. pause in bottom - 175# 175#, 185#, 195#, 195#

B.  BN snatch grip push press x 5x3 - 105#, 125#, 145#

C.  Clean and jerk (2+1) x 3-5 sets **off feel - Started at 145#, ended at 185#

145#-175#

185#

+

gymnastics work - Done

PM

team training

100 DU

30 Strict HSPU

30 T2B

Didn't time but I was proficient

+

3 rounds of DT @ 105#

12 DL

9 HPC

6 S2OH

Also proficient

Wednesday 7/8

AM

A.  Power Clean Cluster; 1.1.1.1 x 4-5 sets ~~**off feel**~~ - Worked up to 165#

165#

B.  Snatch RDL to floor x 10x3 @ 70-80% - 125#, 135#, 145#

C.  Hang Power clean x 5 TnG reps EmOM x 5 minutes ~~**off feel**~~.. work on barbell speed and breathing - 105#, 115#, 125#, 135#, 145#

125#, 135#, 145#

+

gymnastics work - Done

PM

5K TT run

25:26 - hey! Im gettin better!

A post run selfie

Tuesday 7/7

AM

A.  BN snatch grip push press + OHS; 3+3 x 3 sets - 105#, 125#, 155# ehhh these

155#

B.  Snatch 8 total reps starting @ 65% - 120#, 130#, 135#, 140#, 145#, 150#

C.  Front Squat; 3 singles @ 85-90% - 185#, 190#, 195#

+

gymnastics work - Done

PM

am rap the following in 3 minutes

30 wall balls, 30/20#

30 CTB pull ups 

20 burpees

20 T2B

10 S2oH @ 135/95

10 SDHP @ 135/95

10 cal on aB

rest 1 minute

then 6 minutes

rest 1 minute

then 9 minutes

3 min - 23 CTB
6 min -  16 Burpees
9 - 15 T2B

I hate wall balls. I especially hate them heavy and high. Fuuuuuck them. CTB were fine so long as I could hold onto the buttered up bar that is in the annex with 110% humidity. Just what a nightmare workout...I should have just went off of feel for everything :P



Getting a massage tonight because the sitting/driving/volume of working out is making my body feel destroyed. Tight in my hips, shoulder is over used and its a little inflammed. Need to recover well the next two weeks.

Monday 7/6

Active recovery run
2.6 miles - 22 mins

Wednesday 7/1 - Happy July!

AM

A.  Power Clean + Clean from pause above knee + PJ; 1+1+1 - E2mOTm x 14 minutes @ 65-80% of PC and jerk - started at 140# then worked to 170#

170# - I did everything wrong here

B.  Strict shoulder press - HS - 110# lololol this is a hard thing

C.  Snatch RDL to ground x 10 x 3 @ 80% - 145# just exhausting...

The video cut out. Probably because the camera could bare the look of strain on my face any longer

+

30 pull ups

rest 15 sec.

15 HPC @ 85#

rest 15 sec.

60 sec. heavy farmers walk

rest 15 sec.

60 sec. AB sprint @ 150-170 hr

rest 2 minutes

x3 rounds

I didnt have time to get this in either the morning or afternoon...will look to do on Thursday

PM

20 minute TT run - every 2nd minute do 10 walking lunge steps - on true form: 1.9 miles

20 minute TT row - 4,277m with the sweatiest grip in the universe

**no break between the run and row

Tuesday 6/30

Came in feeling it was going to be a rough day and it was. Not feeling strong. Back is tired and tight, confidence low as well as energy.

Tuesday

AM

A.  Snatch - work up to a tough double **you are allowed to drop the bar - got to 145# failed 155# on the second rep a million times. Just felt like I couldnt snatch. My pull was awful and my set up went to shit halfway through the lift

B.  BS - HS for day - 235# I failed it at first then reattempted then tried 250# and failed

C.  Max effort bar MU - 7 then reattempted and got 8, could have efforted for a few more but my hands were chapped and slippery

D.  Max effort ring MU - With this, I think I just stopped. I got 11 but again, definitely could have done more. At that point it was the last thing I did and was tired and kinda defeated.

Came back in after a day of work along with some festering, reading, reflecting and felt better.

PM

150 wall balls for time, 14# to 10ft

7:31 started with 30 then went to 10s then at the end did 5s for the last 20

This was good for me! Ive never done this workout to a 10ft target before. I think that last time I did Karen it was around this time. Though my heart rate shot to 185 for most of my workout.

rest 5 minutes

21-15-9

DL @ 155

strict HSPU

5:07

Back felt like garbage. HSPU went well

21 - 11/5/5

15 - 3/3/3/2/2/2

9 - 3/2/1/1/1/1