7/30

30-Jul
A. Squat clean x1/Hang squat clean from below the knee x2/High hang
squat clean x3; build to a max of the complex
B. Squat snatch from high blocks; 1 rep on the 30 seconds for 20 reps @65% 1rm
C. Push jerk x3/Split jerk x1; rest 2 min x6 complexes
D. "Tabata" ring dips (for low score)

A. 145 - missed last rep at 155..so close
B. no misses felt good.
C. 115, 125, 135, 145, 150, 150 - 5th set at 150 was shakey so I did 150 again for set 6 and it felt better than the previous set.
D. 42 total last set was lowest..only 3..I was frustrated after these..they got hard fast

Have to wait and upload the videos tonight.
PS..5 days in Cali without humidity made me die last night..I was sitting in front of the fan between every lift

7/24

24-Jul
10 rounds for time:
10 ctb chin ups
5 ring dips
10 box jumps

16:45
http://youtu.be/3N5QykdxjUc

Did 4/3/3 for 3-4 rds on ctb then went to 3's and 2's then 2's and 1's by the last few rounds.
Dips were 3/2 for the first 5 rds then went to 2/2/1 and 2/1/1/1/1
Box jumps were all easy and bounding.

I feel like 16:45 is a pretty good time for me, but I know needs to improve with time

7/23 pr'SS

23-Jul

A. Squat clean; Build to a max

B. Squat snatch; 1 rep on the min for 15 min @75-80% 1rm

C. Split jerk; build to a max

A. 190# missed 195 3 times, couldn't stand up with it..

190-http://youtu.be/ChJ9sL89_Qg

195-http://youtu.be/gbEv3oUoTEQ

195-http://youtu.be/lkTuzgoNW78

* Best miss* 195-http://youtu.be/Rw6fkrmVuQg

**any idea why the bar started drifting away from me on my right side on my up on these attempts? 

B. 120# these felt great

Last 4 min- http://youtu.be/CV31ogSoXxE

C. 200# did 155, 165, 175, 185, 190, 195, 200, missed 205 2x

200-http://youtu.be/mq2viJk368M 

205- http://youtu.be/cmWF2gIgkCE

( maybe having Bruce Lee in front of me gave me more power haha)

7/21

21-Jul

Prowler sprint;

30 seconds @100% (moderate/light)

rest 3 min

x10

(rest 6 min bw sets 5/6)

Done..not one of my favorites :) 

I want to learn to butterfly but i can't seem to get it down. Watched Carl Paoli's progression today and it helped some but I still keep loosing rhythm after about 5or6..any suggestions? Here's some clips of my efforts...

1-http://youtu.be/TRiAdPjvd9E

2-http://youtu.be/FaMUR22LSM0

3-http://youtu.be/sMDAg3Z8W5M

7/20

20-Jul

A. Deadlift 4, 4, 4, 2, 2, 2; rest 3 min

B1. Power snatch; 2 TnG light/moderate x5; rest 30 seconds

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min

A. 225, 235, 245, 255, 265, 275 - starting to get stronger with these

275- http://youtu.be/H9J89wWPcj4

B1. 85#

B2. 33.5" x3 35" x2

Set 3- http://youtu.be/awpW4bQM9Mc

+

3 rounds for time:

Run 400m

15 kbs 1.5 pood

10 burpees

8:01 - all runs were about 1:30, last one was a few seconds faster. Everything unbroken. Felt pretty good, legs were a little tired. 

7/19

19-Jul

A. Power snatch x1/Squat snatch x2/OHS x3; rest 2 min x6 complexes

B. OHS; build to a tough double

C. Back squat; 6, 6, 3, 3, 1, 1; rest 3 min

A. 100, 105, 110, 115, 120, 125 - these felt pretty good, back was tight though. Pretty happy with getting 125.

125-http://youtu.be/seEzm9ZStnM

B. 190! 155, 165, 180, 190 were my sets after my warm up sets.(can't believe I push jerked 190 up either, it was behind the neck which is easier but still exciting)

190-http://youtu.be/dP5W8YNvqXs 

C. 165, 175, 190, 200, 210, 215

200- http://youtu.be/o0Qr8B8qy_4

+

20 min amrap:

2 muscle ups

4 hspu

30m yoke walk (moderate load)

11rounds + 2mu + 4hspu 

felt pretty good on this, did all mu and hspu unbroken. Our yoke weighs 185 and I added 70# to it so 255# yoke carry. I did 15m down and 15m back. Had to take like :10 between the yoke and mu each rd to catch my breath for a second because it was hard to breath carrying the yoke. Some rounds I may have rested more. Muscle ups felt smooth today. 

Starting to feel stronger again and I like it! Feels great! 

7/17

17-Jul
30 seconds max reps deadlift 135#
30 seconds max reps box jump 20"
30 seconds max calories airdyne
rest 7 min
x6 sets

Woof..worse than last weeks..

Part of my last set:
http://youtu.be/IHGybPzZAa0

7/16

16-Jul

A. Squat clean; 2, 2, 2, 2, 2; rest 3 min

B. Squat snatch; build to a max

C. Push jerk x3/Split jerk x1; rest 2 min x5 complexes

D. 50 ring dips for tiem

A. 135, 145, 155, 165, 175 - felt strong on these today!

175- http://youtu.be/l4PXUhXYxMA

B. 145 - didn't feel as good as the 150 did on Friday

145- http://youtu.be/i-ubk5M3dz0

C. 115, 125, 135, 140, 150 - these felt really good today!

150- http://youtu.be/Fxac9gtwIds

D. 4:58 -  5/5/4/3/3/3/3/3/3/3/3/2/2/2/1/1/1/1/1/1

Solid day overall I felt like. Been having some stomach issues again which is frustrating hopefully they go away. 

7/14

14-Jul

Prowler sprint;

30 seconds @100% (moderate/light)

rest 3 min

x8

(rest 6 min bw sets 4/5)

Leg bunner, I mean quad burner. I think my quads grew 2" from sprint 1 to 8. Good workout though. 

Mike has been making our jerk blocks all afternoon so they should be done tomorrow and just in time for Tuesdays session! 

7/13

13-Jul

A. Deadlift 5, 5, 5, 3, 3, 3; rest 3 min

B1. Power snatch; 3 TnG light/moderate x5; rest 30 seconds

B2. High box jump clusters 1.1.1.1.1x5; step down/rest 3 min

+

3 rounds for time:

15 kbs 1.5 pood

45 unbroken double unders

A. 205, 215, 225, 235, 245, 260 felt pretty good on these today

B1&2. Done used 32" box and 85# 

3rds: 4:40 tripped on du rd 1

7/12 Awesome Day!!

12-Jul
A. Squat snatch; build to a tough single
B. OHS; build to a tough triple
C. Back squat; 20, 15, 10, 5, 1; rest 3 min

A. 150!! PR! And on the first try! Missed 155 2x but they were actually good misses, according to mike..just felt much more confident on these today, they felt great.
150- http://youtu.be/bCGFYNUn5V4
155- http://youtu.be/YGFICQyPyRc
155- http://youtu.be/BruMwWtuVaU

B. 175! PR! This WAS my 1rm. Did 125, 135, 145, 155, 165, 175
175- http://youtu.be/yuJamXgyGrI

C. 140, 145, 155, 170, 200..These sucked haha.

+
with a 3 min countdown clock:
Run 400m
…amrap in remaining time:
1 muscle up
2 hspu
rest 3 min
x5 sets

All runs about 1:30
3+1mu (legs were shot on this one)
4
4+1mu+1hspu
4
4+1mu
Set 3- http://youtu.be/hebDW8uNIBQ
These felt pretty good, was able to jump right into mu.

Awesome day, super long session but it was great! "Siddhi" ? Ha

7/10

10-Jul
30 seconds max reps power snatch 55#
30 seconds max reps burpee box jumps 20"
30 seconds max distance running
rest 6 min
x6 sets

- these were tough! The run was so hard or at least the first 20m of it trying to get myself to sprint. I wanted to throw up so bad after the last 2 sets. These get me every time!

1- 13/6/110m approx
2- 13/8/105m
3- 13/7/110m
4- 13/8/107m
5- 13/7/110m
6- 13/8/110m

Set 6:
http://youtu.be/mOKZGk7qF4w

7/9

9-Jul

A. Squat clean x3/Front squat x6; build to a max of the complex TnG

G B. Squat snatch; 3 reps on the min for 15 min @60% 1rm

C. Split jerk; build to a tough single

D. Drop of 80% of A and perform 6 sets of 2; rest as needed bw sets

A. 155 - FS were the hardest. Gave me super jello legs!

                  http://youtu.be/Zgd1O_kplSo

B. complete, no missed reps. Back just got really tight and tired. 

C. 185 PR! Felt awesome. Probably my best jerk ever. Tried 195 twice but wasn't splitting far enough or aggressive enough. 

185- http://youtu.be/Ph2z6xF0yUs

195- http://youtu.be/VkgzfAJDAgs

195- http://youtu.be/7DNdyKrNHcE

D. 150# felt solid, worked on speed and dropping into deep split.

Set 6 - http://youtu.be/FjSNgCC5-xk

Whew long session. But a great one. 

7/8 rest day fun

Rest day fun-

Got home from work and cooked all my breakfast meals for the rest of the week.

Helped Mike train..I'm his personal timer these days...

Played with this booger head..I feel so bad for her because she isn't allowed I play right now so I got her a new toy to chew up.

Ready to go tomorrow..hamstrings are soo sore though from the rdl's. But I'm excited for all the lifting I have over the next few weeks!

7/7

7-Jul

A. Clean pulls 5x5; rest 3 min

B. Power snatch; build to a 2rm

C. RDLs 4-6x5; rest 2 min

+

5 sets @95-100%

10 TnG deadlift 135#

10 box jumps 20"

Airdyne sprint 20 seconsd

rest 5 min

A. 175, 185, 190, 195,  200 felt pretty good overall, I know some I pulled a little early I think but the others I felt were good.

190- http://youtu.be/fVaYtkJPIAA

195- http://youtu.be/laK16ZMp0Kw

200- http://youtu.be/OG1v_GyU3WM

B. 130! I was pumped about this. 2nd rep was better than the first. I did 115, 120, 125, 130

125- http://youtu.be/tcJOwdeXb2k

130- http://youtu.be/Mjzw-P5kvzU

C. 130x6, 145x6, 160x6, 170x5, 180x4

180- http://youtu.be/jaVqSE1VmmE

Interval sets: all around :55 cal each set were: 10,10,12,11,11 

Set 1- http://youtu.be/SAg7lr9hEt8

Set 2- http://youtu.be/e4uGz68Ihf8

These felt pretty good, ad was tough on legs. 

7/6

6-Jul
A. Squat snatch; build to a 5rm TnG
B. Hang squat snatch; 2 reps on the min for 10 min @highest load from
A. If you miss take an extra min of rest
C. Back squat; 10, 6, 2, 10, 6, 2; rest 3 min
+
3 sets for cumulative work time:
Run 200m
10 ring dips
Run 200m
10 burpees
rest 1 min bw rounds

A. 115 - http://youtu.be/0m8kiRC3n1o
Missed 120 on rep 2 lost balance backwards.

B. used 115 felt good. Missed 1 rep but didn't have to miss the minute.

C. 150, 165, 180, 160, 175, 200..the 2s felt great 10s got tough.

3sets: 9:53
2:37 plus 1min rest
2:40 plus 1min rest
2:36
( I think those were my splits)
Did ring dips:
5/3/2
5/2/2/1
5/2/2/1
I think the run was around 250m, ring dips felt great and fast today. Only rested for like a second when I broke.

7/4

Jul-4
A. Split jerk clusters; 1.1.1.1.1x4; rest 15 seconds/rest 3 min
B. Split Jerk stance strict press @31x3, 6-8x5; rest 2 min
C. Weighted dips; 2-3x4; rest 2 min
+
50 hand release burpee box jumps for time

A. 135, 145, 150, 160 - didn't have blocks to go from so had to bring it down and re rack it each time which felt harder.
160- http://youtu.be/MPOSPNZE_Cc

B. 55, 60, 65, 70, 75x7

C. 15, 20, 25, 30 all x3

Burpee bj-
4:44 broke it into 5sets of 10 with like a 3 sec break to help me mentally

7/3

3-Jul
A. Squat clean; build to a tough single
B. Squat snatch; 2, 2, 2, 2, 1, 1, 1, 1; rest 2 min
C. 1 1/4 back 8, 8, 8, 5, 5, 5; rest 3 min

A. 185 missed 190, I actually caught it though! I've never tried it. It will come soon!
185-http://youtu.be/_mLtPnyVtGs
190-http://youtu.be/LB41nT_YRPI

B. 95,100,110,115,125,130,135x,135x was slow on the 135 snatches just got tired.
130-http://youtu.be/fj1vgSvl-xs
135-http://youtu.be/_c0Wg72hvhk
135-http://youtu.be/1qHYUELEtc8
C. 125,135,145,155,160,165 - felt good, legs were jello by end.
165-http://youtu.be/T3ClWNK59pA



My poor dog tore her acl yesterday..took her to the vet today and that was the results. No activity for her for a while.