1/30 - "Shoulder Destroyer"

30-Jan
A. 3 position pause snatch pulls 3, 3, 3, 2, 2, 2; rest 2 min
B1. Low pulley sled pull throughs 12-15x5; rest 1 min
B2. Push jerk 6-8x5; rest 1 min
C. 50 shoudler to OH for time 115#
D. Hand release push ups; 50 for time

A. 135, 140, 145, 150, 155, 160
150 - http://youtu.be/xmIbo3J-N6c
155 - http://youtu.be/MBQUTZjFCwY
160 - http://youtu.be/I3tK84EqEkA

B1. 70# + sled 15,15,15,12,15 - could def tell i added 20#s compared to last week
B2. 110x8, 115x8, 120x8, 125x6, 130x6
125 - http://youtu.be/v3HoxR7YS7M
130 - http://youtu.be/RSyOQCrkNBs

C. 11:02 - 5/3/3/3/3/3/5/3/3/3/3/3/3/3/4 - this hurt. Push Jerked most. Split on a few. 

D. 2:42 (15/6/5/4/5/3/3/43/2) - these breaks weren't long it was just when I stopped to shake my arms out
* rested 5min btwn parts B&C and C&D. 

Had to knock this one out this am because I have a work dinner tonight. Planned on getting to the gym at 6:30 and training till 8 and bird bathing and leave for work buttttt I live in lovely memphis, tn and there was an awful storm that came around 10:30 last night and tornado sirens went off and the wind and thunder were so loud. It got the dog barking and scared me. So I was up from about 10:30ish to 11:45. I went to bed around 9:30-9:45 but was woken up for that hour. So when my alarm went off at 6 this morning I wasn't ready to get up to train. Slept till 6:30 then got up and trained form 7-8:30. Gonna work a little late to make up for not getting to work till 9. I can get away with this till tax's. I can get up and go to work on 6.5-7hrs of sleep but I can't get up and train on little sleep. Felt good though while training. 

1/29

1/29
Prowler push 20 seconds @100% (moderate weight high turnover)
Rest 2:40
x5
rest 6 min
x2

Put 2 35# plates on the prowler. Had to turn around at the 25m mark. Made it 50m each set, 3 of the 1st five I made it 50m plus an extra turn and the first of the last 2 I made it 50m plus a turn around. The rest were 50m. Legs would blow up right after but were recovered by the start of the next one.

1/28 - PR!

28-Jan
A. 1 1/4 back squat 6, 4, 2, 6, 4, 2; rest 2 min
B. Squat snatch 2, 2, 2, 1, 1, 1; rest 90 seconds (heaviest possible no hitch)
C1. Weighted chin up 1-2 tough reps x6; rest 10 seconds
C2. CTB chin ups amrap in 60 seconds x6; rest 3 min

A. 160, 165, 175, 165, 170, 180 
B. 110(missed #2), 110, 115(missed #2), 120, 125, 130(felt good so kept going) 135, 140!! tried 145 just because I've never tried it. Pulled it once and felt myself wanting to hitch so dropped. Tried again determined not to hitch but was just too slow I think. It felt soooo good to snatch 140 tonight and on the first try, I've never done that. Haven't even attempted it since I got it after regionals, I hit 140 back at the end of may or beg of june last year. But it was ugly and with a huge hitch and I think I caught it right at parallel. So I consider tonight a PR :) 

110 - http://youtu.be/vdyywgKI0RI
110 - http://youtu.be/o5inXTnGkP0
115 - http://youtu.be/2_smyuoMNk8
120 - http://youtu.be/tZzs57CJiEs
125 - http://youtu.be/UhlMDhcvF4A
130 - http://youtu.be/oFWJWG-2HFI
135 - http://youtu.be/1HsBnz2UMGw
140 - http://youtu.be/wMYiLEAVM94 - almost lost it but was not letting this one go, i wanted 140 so bad all day!
145 - http://youtu.be/QQXiU2QOKEM
- I'm super happy I got 140 today but please correct anything you see wrong with my form! :)

C1. 27.5, 30, 32.5, 35, 37.5, 40
C2. 18(5/3/2/2/2/1/1/1/1), 15, 15, 17, 16, 17(4/2/2/2/1/1/1/1/1/1/1)

Slept 8.5-9 hours. My dog has finally grown up I think. I some how was able to teach her to sleep in my room with and not sniff and lick stuff around my room all night, which is why she was sleeping in her kennel till this past week. But the past 3 nights while I've been watching tv and winding down in the living room she has gotten up btwn 9 - 9:30 and walked into my bedroom, laid down on her blanket and went to sleep. She even sleeps till I get up and take her out in the morning. It's amazing. I never thought I'd see this day haha. 

1/26

26-Jan
A. 3 position pause clean pulls 3, 3, 3, 3, 3; rest 2 min
B. Barbell glute bridges 10-12x4; rest 90 seconds
C. Push press; build to a 5rm in 5 sets
+
5 sets @100%
30 seconds hang power snatch 65#
30 seconds burpees
30 seconds airdyne
Rest 3:30 bw sets
A. 165, 170, 175, 180, 180 - these were hard today! Felt like my form was better than last Friday but my hamstrings, butt and hips felt fried this morning. The weight felt so heavy. I guess the FS and Squat Cleans yesterday made my lower body tired. Snatch pulls just felt better than these.
180: http://youtu.be/hQ5PjxmEDK4

B. 145, 155, 160, 165

C. 65, 85, 105, 125, 135(4) missed #5
125: http://youtu.be/fDm1SuSpHMI
135: http://youtu.be/qxedSsI0cNs
- I think I can get this.

Hang Power Snatch/Burpees/Airdyne
Set 1: 14, 9, 13
Set 2: 15, 10, 12
Set 3: 15, 9, 12
Set 4: 15, 10, 12
Set 5: 16, 10, 12 - http://youtu.be/jepR3VAOXjI

This hurt! Set 3-5 were painful on the AD. All the hang power snatches felt smooth and great, had to make myself try and go fast on burpees I was a little winded when I got to them and everything was starting to burn and breathing was a little heavy when I got on the AD. I was spent after set 5. 10min later after finishing I got nauseus. Workouts like this get me every time. Way harder than last fridays interval and way harder than the DL/Burpee/AD.

1/25

25-Jan
A. Squat clean 2 reps x10 sets; rest 90 seconds
B. Muscle ups; amrap unbroken x4; rest 2 min
C1. Front squat 8, 8, 6, 6; rest 30 seconds
C2. CTB 22 for time x4; rest 2 min

A. 140, 140, 145, 145, 150, 150, 155, 155(1), 155, 155(1) - missed 2 reps. Last one I missed I started getting stuck on the way up and just dumped it, not sure why. Its like my brain just shut off. Not used to getting stuck on these I guess or having to grind out of it.
150 - http://youtu.be/xz-nLMcpEuo
150 - http://youtu.be/dTrIkW5JdTA
155 - http://youtu.be/XcEXtgIXGtw
155 - http://youtu.be/vzzFjUaWB-Y
155 - http://youtu.be/WT4X0PA5Dsg
155 - http://youtu.be/nbmfEnzr76M
B. 5,5,4,4
Set 2: http://youtu.be/aV5i8wBmLBM
C1. 145, 150, 160, 170 - These are starting to feel stronger. I actually grinded rep 6 of my last set. I was gonna do 165 but wanted to try and push it. Glad i went with 170.
Set 4: http://youtu.be/gl7QWi2u0BI
C2. 1:24, 2:00, 1:50, 1:54
 - first set felt great! Next 3 I got a little tired.
Set 1: 3/2/2/2/2/2/2/2/2/1/1/1
Set 2 & 3: 3/2/2/2/2/2/1/1/1/1/1/1/1/1/1
Set 4: 2/2/2/2/2/1/1/1/1/1/1/1/1/1/1/1/1

1/23

23-Jan
A. 3 position pause snatch pulls 3, 3, 3, 3, 3; rest 2 min
B1. Low pulley sled pull throughs 15-20x4; rest 1 min
B2. Push jerk 8-10x4; rest 1 min
C. Hand release push ups; 75 for time

A. 115, 125, 135,140, 150 - felt much better than the cleans did. Watched the video like 5 times yesterday and it really helped. 
115- http://youtu.be/4SkwpVivh2M
125- http://youtu.be/4B8KIManwuw
135- http://youtu.be/En1fAujMyGQ
140- http://youtu.be/n9lSkB0qBUM
150- http://youtu.be/jyyK3KuSBtw
(last rep of 150 felt heavy, had to fight to try and keep good form)

B1. Added 50# to the sled. 20 pulls each set. These got tough on the last 8-10 of each set. 
B2. 105 x10, 115x8, 120x8, 120x8. -These get my shoulders burning! Wanted to do 125 on set 4 but didn't think I could get 8 UB. 
105- http://youtu.be/c8jJDHlVLHE
120- http://youtu.be/isfqdi0dl2U (set 4)

C. 4:52 10/10/5/5/5/5/5/5/5/5/5/5/5

Felt good today.

1/22

"Pain Fest"

350m row @ 100%
Rest 6 min
X5

1:09.2
1:09.9
1:10
1:10.7
1:11.6

This hurt bad on 4&5. Tried my hardest on the last set to stay under 1:11. I just didn't have it in me. My forearms, biceps, triceps and legs were screaming after #5. I have a hard time recovering from set to set when I have to go all out like this.

1/21

21-Jan
A. 1 1/4 back squat 10, 8, 6, 4, 2; rest 2 min
B. Power snatch 2, 2, 2, 1, 1, 1; rest 90 seconds (heaviest possible no hitch)
C1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
C2. CTB chin ups amrap in 60 seconds x5; rest 3 min

A. 145,155,160,165,175
165x4: http://youtu.be/JbNiKlM3Tdg
175x2: http://youtu.be/FsYzqJM77sw
B. 105,110,115,120,125,130
105: http://youtu.be/nb1jgpEK0E8
110: http://youtu.be/mZ56CXQ9dvE
115: http://youtu.be/HkeNSf1sSDI
120: http://youtu.be/Dt7MLvBDwc4
125: http://youtu.be/ngx3_lrLgn8
130: http://youtu.be/QtCI4oITf9w
These felt great! Starting to click more and more! My pull didn't feel as strong but I was dropping under it fast and I've rarely done that. Mike said I was actually finally snatching haha..
C1. 20x3, 22.5x3, 25x2, 27.5x2, 30x2
C2. 15,14,14,13,14 last 5-7 of each set were fast singles

1/19

19-Jan
A. 3 position pause clean pulls 5, 5, 5, 5, 5; rest 2 min
B. Barbell glute bridges 12-15x4; rest 90 seconds
C. Strict press @51x3, 4-5x5; rest 2 min
+
5 sets @100%
30 seconds heavy russian KBS
30 seconds hand release push ups
30 seconds rowing
Rest 3:30 bw sets

A. 125, 135, 145, 145, 145
http://youtu.be/bsf436uM4WE
- struggled with these. Was watching videos at 145# after each set and felt like I was starting to hitch, wasn't sure of I was doing them right and had no one around who knew so I stayed at that weight.

B. 135# all x15. Last 5 of these burned in my hamstrings and butt.

C. 65, 75, 85, 90, 95 all x5

Russian KBS 2pd 17-18 reps each set
Push-ups- 15-16 each set
Rows - 145-150m each set. Hit a 1:35 pace for part of last set. Felt good.

A little sore today but not bad. Fighting a cough today.

1/18

18-Jan
A. Squat clean 2 reps x8 sets; rest 90 seconds (as heavy as possible
without hitching)
B. Muscle ups; amrap unbroken x3; rest 2 min
C1. Front squat 10, 10, 10, 10; rest 30 seconds
C2. CTB 20 for time x4; rest 2:30

A.130-http://youtu.be/axMErka6ZZE 135-http://youtu.be/Xzrbaka9gJw140-http://youtu.be/Jw79Y_xgilo145-http://youtu.be/GNA6U480Fu0 150- http://youtu.be/sQX1hdA_3Og 155- http://youtu.be/BUNF6RHcBaI 155- http://youtu.be/WeAjWwD_ApY started getting on my toes of rep 2 at 155 so I stayed at that weight, I think it's because I wasn't heal heavy when I pulled
B. 4,4,4 wanted 5's but happy I didn't drop each set. Kept swinging on reps 3&4, made it more difficult. Set2 http://youtu.be/E6dUgtghCEI Set3 http://youtu.be/F3sCEGYGVbg
C1. 135,140,150,155(barely)grinder and slow
C2.set1-5/5/3/2/2/1/1/1 1:29 set2- 4/4/2/2/2/1/1/1/1/1/1 1:24 Set3- 3/2/2/2/1/1/1/1/1/1/1/1/1/1/1 1:58 2 no reps Set4- 4/3/2/1/1/1/1/1/1/1/1/1/1/1 1:45 1no rep. ive got to get better at these..breathing would get high after fs and shoulders would burn and just couldnt do big sets. felt a little weak today too.  

Headed to Atlanta tonight. Driving to Murphressboro tonight and getting up and finishing the drive in the am. Going to spend the weekend with my best friends Jessica and Cristy. Getting fitted for our dresses for Jess's wedding. I will get to train with them tomorrow! They are going to do my workout with me. We used to train together everyday when we all lived in Albany, now it's like 2x a year we get to train w/each other. They are both great athletes. Jess is freakishly strong and Cristy is freakishly good at gymnastics. 

Nutrition/Sleep during OC Throwdown

Forgot to note how my food was during the comp.

Friday - We stopped at whole foods when we got in at 5:30 and I had some chicken, kale and roasted red potatoes. I had a burger patty with bacon and a sweet potato right before bed.  Ate 4 meals and a few snacks Friday, felt hungrier than usual.

Saturday -  morning - I woke up at 5:15 went straight downstairs and had a few ounces of turkey meat and a jar of baby food. Drank some water and had a cup of coffee. We had to be at the venue at 6 and we started our 7k run at 7am sharp. Event 2 was 1.5-2hrs later so I knew I was going to need a little food before the run and a little after. Glad I ate a little before the run because the sand bag was brutal. After event 1 I had my pwo shake and ate some more turkey and another jar of baby food(sweet potatoes). After event 2 we had about a 3.5hr break so I had my pwo shake and then ate 6-7ounces of turkey and had 2jars of baby food. Each jar had about 30g of carbs. Had a big dinner Saturday night. 1.5 burger patties,  sweet potato, salad with olive oil and then about a cup of coconut ice cream for a few more carbs. I new I didn't need to feel too light for day 2. I wanted to feel strong, a lot of heavy weights.

Sunday - didn't have to be at venue till 8am, Clean ladder started at 9:30 for me. Got up before my alarm, slept a solid 8hours. Woke up very stiff but felt better as I moved around. Ate a salad and some turkey with baby food for breakfast. Didn't have a pwo shake after the clean ladder, i only cleaned 4 times. At some ham and baby food after the clean ladder though. Event 5 was about 2.5hours later.

I felt great all weekend energy and hunger wise. I never felt fatigued in a workout due to poor nutrition. Baby food works really well for me in comps because I can digest it much easier than whole foods. Took ZMA each night also so I wouldn't have trouble sleeping. This is one of the first comps that I've been able to sleep well during. I usually can't fall asleep that first night.

Mike and I learned our lesson about getting to comps the day before..At regionals we will be arriving at least 2 days before hand...he can tell the story lol

1/17/13 - Rest Days

1/14-1/17 - Rest Days/Recovery

The past 3 days I have done nothing but work and rest and try to heal my body.

Monday - We traveled all day. Had a great night sleep after a long competition got up, could barely walk. I was waddling more than walking. Had a great breakfast and took off at 10 for the LA airport. Flew into Salt Lake for a connection, got there at 4. Had a bun-less chicken sandwich with sweet potato fries. At some jerky and nuts and dried fruit on the plane. Arrived back in Memphis at 9pm and finally got home just before 10. At some shredded pork and rice and tried to eat some milk chocolate that we were given for christmas that was in the freezer but it wasn't good so I at a Larabar. Had trouble adjusting back to the time and didn't get to bed till 11 and had to get up at 6:30am

Tuesday - Had to be at training for work at 8am no breakfast, just fasted all morning. I got hungry once drank some coffee and water ate 3 pretzels and was fine till lunch. They catered lunch for training which was pizza and salad. There was an ice storm outside so i wasn't going to leave. So I at salad and pizza for lunch. It was pretty good. I still prefer my meatza over real pizza. Got a stomach ache from the gluten of course but it eventually went away. Got off work at 3 due to the ice storm. Went home and chilled for the rest of the day. Mike and I went and ate Mexican for dinner. Probably one of our favorite meals. We had fajitas with chicken, shrimp, steak, chorizo and bacon. I usually eat just a little bit of chips and no beans or tortillas but I ate it all that night. We even ordered cheese dip, and it was delicious. haha.

Wednesday - Normal day, tried to get eating back on track some, had gluten free cereal with a banana and coconut milk for breakfast. I usually don't eat this for breakfast but I needed something different this week. Salads were not going down for breakfast. Lunch I had a turkey salad and dinner we made a Paleo pizza with the Udi's gluten free crust. Ahhh so good. We put organic pizza sauce, breakfast sausage, peppers, onions, mushrooms, bacon and cheese on it! Had a couple ciders and called it a night and was asleep at 10. Went to the gym for a little bit to get loose after work. Got on the AD for 10min, did some stretching and rolled out. Rowed for about 5 minutes but didn't feel comfortable so I stopped and stretched some more.

Thursday - Slept pretty good, sinuses are starting to bother me again. Had trouble breathing last night and woke up some. Had some more cereal for breakfast and a piece of bacon and sausage. Drank a glass of greens first and headed to work. Plan on going by the gym again tonight and riding the ad again for 10-15 minutes and roll out and stretch. Can't wait to get back at it tomorrow!!

OC Throwdown

Event 1: 4.5mile run. 3 loops 1.5miles each. 2nd loop done w/a 45-50# sandbag

11th place, 42:05.
- first lap done in 11:20, 2nd lap in about 20min and 3rd lap in 10:40ish. The lap with the sandbag was awful. Biceps and traps were cramping from holding the bag and feet and calves were cramping. Just kept a very slow steady pace. Last lap felt great, I was so happy to get rid of that sandbag. Sprinted in last 200-300m passing 3 people.

Event 2: 6MU + 4rds: 8CTB 8BJ 24" + 6MU

30th, 7:15 - 7min time cap didnt get last 4 mu. Did first 6 MU 3/1/1/1 all C2B broken, all BJ UB and easy, had 1min left when got back to rings for last 6 MU. Got 2 in and missed 3rd attempt. Grip got tired. Arms were still fatigued from the sandbag run when this started. I had about 1.5-2hrs in between events. They kept us in line waiting to go literally for 30-45min. So I was no longer very warm when we started. They got better about this as the event went on, but it could happen at regionals too so just need to be ready for it i guess. Rings were also super high, I usually jump into mine but these were too high. Used a box that was to the side to reach them but this made me sway side to side some when I started. Wasn't too big of a factor but I could feel it. Happy with this workout though, for the first time a higher skilled gymnastics workout didn't hurt my standings and it wasn't my worst finish.

Event 3: 3rds 8Shoulder to OH @125 14 pistols, 3rds 8FS 16GHDS, 3rds 4G2O 2 rope climbs

33rd, completed all but 1.5rds of last 3rds. - Shoulder to overhead put me behind on this workout. did first 8 UB next 8 as 4/4 went to split jerk on last 2. 3rd round hit a wall, 2/3/2/1 miss 3rd jerk on last set. Pistols were smooth and easy. FS were all UB, GHDs UB. G2O singles. Rope climbs were slow, grip and arms were super tired. Had 1 min left after I completed 1rd of this, got 4 G2O in, no time for a rope climb. Would of finished about 10places higher if I would of got that 1 rope climb.

Event 4: Clean Ladder 145 - 155 - 165 - 175 - 185 - 190 - 195...Do double unders after a miss in remaining time.

36th, 175# + 15DU - Those 15du were done in like 5sec and were the fastest DU I've everdone in my life, faster than Mikes! :) Power cleaned all these with a bit of a hitch. Pulled 185 plenty high I think but my thumbs slipped out when I went to catch it, this has never happend to me, it was weird. Went to grab my rope, threw it in the air lol finally got it and did du as fast as I could.

Event 5: 30WB 15snatch @95# 30WB 12snatch @105# 30WB 9snatch @125# - must change your own weights.

27th, got 1 of the 9 snatches at 125. 1st 30wb ub and easy, 15 snatches all fast singles, felt great. 2nd 30 wb, 10/10/5/5 little rest let the ball hit the ground and caught it in the air when I broke on this set. All 12 snatches singles at a steady pace. A little slower than 95# but still a good pace. Felt fine on these. 3rd set of wb, 10/5/5/5/5 some of these breaks i took a 3sec count rest and a few I cought it on the bounce. Had 2min when got to the 9 snatches at 125, took 30sec for me to change my weight. Had 1:30 for snatches, missed 1st attempt, got 2nd attempt, missed 3rd and 4th attmept. Shoulders got tired, was pulling it high enough, just pulling early and it was in front of me and if I would of squat snatched it I'm sure I could of got more than 1. Just needs some work! :)

Thoughts:
They were supposed to make a cut for those who didn't finsih the run in 45min, they didn't make the cut since half the invite/games athletes didn't make the time cap. I'm sure it was for spectator purposes but I feel they should of been punished a little more I think. About 5 athletes in top 16 didn't make the time cap. On another note, I was very happy that all my finishes besides the run were all about even across the board. I've never had this. I usually have that one workout I bomb. I would of course like all these to be a little higher but that will come. I had a great time at this comp, it was ran well overall. I learned a lot from others and about my self when it comes to competing. I had an awesome time hanging out with the gang. Everyone did so awesome and represented OPT well. The announcers kept telling everyone to take note of all the OPT athletes and how well they were doing. Super excited for Mike, he finished 5th and did awesome and crushed his workouts.

Ready to rest up these next few days, I am supre sore. I think it's all mainly from the run though. Can't wait to get back at it.

9-Jan
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4 min

145# DL
14cal
14
17
14
17

Kept the DL lighter since my grip was super sore and lats are a bit sore. Took a while getting warmed up but I felt really really good on sets 3-5. Feel better now than I did before the workout. I've realized that with our AD if you push real hard the first 5 seconds you will end up with more calories. It's hard to get it going so you can't go out average and try to finish hard. That's what happened on set 3. The shortened rest didn't seem to affect me, felt like I recovered fine. 

1/8 PM - Test

PM
Warm up oly drills 20 min
+
5 min amrap:
30 squat clean and jerk 105#
30 bar facing burpees

30reps...
Wasn't too happy with this. But I should of expected it. I was tired and drained when I got to the gym tonight. Legs were sore and had no energy(not sure why, could be a combination of things). I tried a new approach and it wasn't faster. I tried push jerking the jerk instead of thrustering since I feel I lose power on my thruster, I thought it would save my shoulders till the end. I should of just thrustered until I got tired then push jerked if needed. I didn't tng the first 5 reps like last time either thinking it would help save energy. I tried and I learned. I just hate doing worse on a workout the 2nd go around. Just mentally hard for me. But I needed a little reality check. Haven't had an off day like this in a while. Better now than this weekend. But I'm eating ribs right now and about to eat a little coconut ice cream :) Amazing what good food can do for me mentally!

1/8 AM Tests

8-Jan
AM
A. Back squat; build to a 5rm
B. Weighted chin up; build to a 5rm
+
10 rounds for time:
10 box jumps 20"
10 chin ups

A. 205# Worked from 195, 200, 205 
http://youtu.be/eoGiFCDJ0K0
- was gonna stop at 200 but Mike said I didn't have to grind enough so he made me try for 205. Pretty sure 205 for 5 is a PR. 

B. 25# Worked from 15, 20, 25

+ 
9:54
http://youtu.be/xZzYIXLaJQY
- Used a different grip on the chin ups since my hands are ripped, held on more with finger tips and wrapped thumbs under the bar. This smoked my grip way more than the other way and I wasn't kipping much because I didn't want to rip my hands more but wanted to get the work done. Upper body isn't sore yet from the 50MU last night but it is def still fatigued and tired. Went to small fast sets pretty early on.  I didn't want to but knew it would be faster. Grip was just tired, wasn't my lats or arms that were tired so much this time compared to last. Box jumps were easy. Would love to do this fresh.

1/7

7-Jan
A. Glute sequencing drills + Oly tech work 20 min warm up
B. Build to a 1rm power snatch with perfect form (if you feel the
hitch shut it down, and film)
C. Snatch grip RDL (use straps) @6020, 2-3x5; rest 90 seconds
D. 50 muscle ups for time

B. 130# Worked up from 105, 115, 120, 125, 130. 
 - missed 130 a few times, Mike was watching me. I wasn't hitching I was just getting anxious and pulling a little early. Finally got patient and caught it, feet a little wide but just glad I didn't have a hitch. 

http://youtu.be/txDpWtFatzA
 - I'll take any thoughts/opinions. ( I have my misses on video as well as the 115, 120 & 125 if you want to see them, just let me know)

C. 145x3, 145x3, 150x3, 155x3, 160x2

D. 20:00 even. Had 30 at 10:55 which is a PR by over 2 minutes. Hands started ripping on 35, put my gymnastics straps on. It took away from my kip cause they were getting worse and worse. I think I could of gone a minute faster if my hands wouldn't of ripped. Bandaging them up now so hopefully they feel good enough in the morning for pullups and are fresh by Saturday. 
- Started out with a few doubles then just did all fast singles. Just kept chipping away trying to stay mentally focused and not get caught up on the large # I had to do. 

1/5

5-Jan
AM
OLY lifting skill work 60-90 min; build up to moderate loads for clean
and snatch so long as there is no hitch.  Work Rdl to knee, to below
knee, to mid-shin, to from the floor

Snatch - worked up to 115# again. Felt much much smoother today than last Saturday. 
http://youtu.be/0F9gVEgImmQ

Clean- worked up to 155#. Up 10# from last week. 145 felt real good and easy so I decided to try 155# still felt good. 
http://youtu.be/xHynhaeZdfE


PM
21-15-9
Front squat 135#
Toes to bar
Immediated upon completion
Row 1k for time

9:42
http://youtu.be/Ja2du9g_I3Y

Rd 1 - FS 12,10 TTB 7,7,7
Rd 2 - FS 8,7 TTB 5,5,5
Rd 3 - FS 9 TTB 6,3
- Front squats felt really strong today. I probably could of grinded out the set of 15 un broken but thought it would carry over to the set of 9. Kept between a 1:56-2:00 on first 750m then got down to low 1:50s for last 150m eyes were closed most of the time so only saw glances at my row time. 

Legs are sore today from the above! 

1/4

4-Jan
A1. Weighted chin up 1-2 tough reps x5; rest 10 seconds
A2. Muscle up 7 for time x5; rest 2 min
B. 3 position paused clean grip RDL 3-4x4; rest 90 seconds
C1. Weighted back extensions @2222, 3-5x4; rest 1 min (use glutes to drive up)
C2. 7 parallete hspu for time x4; rest 2 min

A1. 25, 25, 27.5, 30, 35 all x1
A2. :48, 1:50, 1:48, 1:59, 1:57
Set 1: http://youtu.be/6ieDYLAfgVM 7UB
Set 2: http://youtu.be/XzT69IVOLd0 2-2-1-1-1
Set 3: http://youtu.be/t7_8NN2pE5c 2-2-1-1-1
Set 4: http://youtu.be/wOZFC3S9cAM 2-1-1-1-1-1
Set 5: http://youtu.be/0qw2221WhdU 2-1-1-1-1-1

Grip got fatigued on the MU's this time. Just started doing singles so I would rest less. 7UB took a lot out of me but had to see if I'd be able to do it. My upper body was stiff going into it and I didn't think they would go as well as they did but felt good on them.

B. 155, 165, 175, 185x3 - felt pretty good, back was just a bit sore from DL on Wednesday so it was had keeping it tight on the 3 pauses so I couldn't go heavier.

C1. 45# all x5
C2. 2:40, 2:42, 2:47, 3:30
Set 1: http://youtu.be/mUk7KyD6GrY
- felt better on these than last week, felt more comfortable. Was actually able to kick up on to the wall for all the starts, only missed kicking up twice i think. I usually put my head on the mat and kick up but not sure if they allow you to do that in competition. I bonked on the last set. I did 2 then 1 then missed my 4th one and had to rest to get it, shoulders just gave out on me and had to rest longer between singles than I did on the previous sets.

Super stoked about the gymnastics progress!!

Sleep: 8 solid awesome hours. Slept about 8 hours the past 2 nights but kept waking up.

1/2

2-Jan (Spicy Wednesday)

5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4:30

DL 185# 
AD Cal: 18, 15, 14, 16, 14 

Actually felt better than 2 weeks ago when I did this. I was worried after set 2 that I was going to bonk, I felt that the :30 sec less rest was going to add up. But I actually held up pretty well and got a few more cal than 2 weeks ago. Felt much better afterwards as well. My legs obviously felt like they were going to explode but felt like my recovery from set to set was better. Not sure what happened on set 4, I got a second wind I guess. Deadlifts felt stronger/smoother. 

*Side note, I practiced some pistols the other day and I haven't done them in a while so just wanted to do a few to stay familiar with them. But I felt so much stronger doing them than before. I really think the glute work has helped them! I was able to stay back on my heel more and not go all up on my toes to use my quads :) I even did 10 alternating with out holding my foot. 

1/1 - New Year!

1-Jan 
AM - Ghetto booty training: 
A. Rear foot elevated DB split squats @33x1, 3-5x4; rest 90 seconds bw legs
B. Weighted chin up clusters 1.1.1.1.1x4; rest 15 seconds/rest 3 min
C. Single leg back extensions (drive through glute at the top)
4-5x3/leg; rest 1 min bw leg

A. 35 x5, 40 x5, 45 x5, 50 x4 - last set was tough
B. 20, 22.5, 25, 27.5
C. 10# all x5

PM
Warm up oly drills 20 min
+
15 min amrap:
30 meter bear crawl
30 hang squat clean 65#
30 cals airdyne

Warmed up with some snatch and clean technique..practiced a few tng with 65# on each movement trying to keep good form and no hitch. 

15 min amrap: 
3rds + 30m bear crawl + 15 hang squat cleans
http://youtu.be/liNU-aaW0H4
Bear crawls aren't my thing. Did 1st rd of squat cleans in 10,10,10 rd 2: 10, 10, 5, 5 rd 3 was all 5's. 
Had a constant burn in my legs after round 1. Felt pretty good overall. Hang squat cleans felt more fluent. 

A little stiff and sore today from this and the previous few days. Mainly my glutes, traps and sides of my shoulders. Nothing major though! 

It was amazing having a 4 day weekend. I got to train at 10am on Monday and at 9:30am and 3:30pm for my double yesterday. I could really get used to that training schedule, just need to find a way that would make it possible. I did not see the ball drop, I went to bed at 11pm on new years eve and didn't get up till 9am it was amazing. I had a solid 9 hours of sleep each night over the break. Couldn't fall asleep last night though, only got about 7 hours. Feeling tired this morning.