7/9 - 7/11 :)

9-Jul
AM
A. Strict press; 5x5; rest 2 min

75-85-95-100-105
Felt pretty good on these today but they did feel a little heavy

B. Weighted dip; 2-3x5; rest 2 min

18# 23# 31# 36# 44# all were for 3 reps but the last one, I failed the 3rd rep

C1. Bench press; 5, 5, 5; rest 1 min

105, 115, 125
felt ok on these. Didn't feel super strong

C2. Bent over barbell rows; 6-8x3; rest 2 min

95# for each set, for 8 reps


D1. Strict hspu; 10 reps x3; rest 1 min

Disaster today. I was doing doubles and singles. I felt so weak on them. The weirdest thing. It took me forever to do 10. Not going to get worried or look too much into until next time, hopefully just an off day for those.

D2. Supinated grip strict pull ups; 15 reps x3; rest 2 min
These were ok, I did 5-4-3-1-1-1

I think i just felt weak during this AM session today, I was a bit tired. I coached the 6am and just didn't sleep great because Mike had trouble sleeping. I usually dont coach the 6am on Thursdays but had to this past week.

PM
10 TTB
10 burpees
Row 1k @3 seconds faster than 30 min row pace
rest 1 min
x5 intervals

This actually went great, I came home and took a nap and waited for the heat to die down a little and hit this at 6pm. TTB were all unbroken, burpees were steady and all my rows I was able to keep pace at. The 5th one was a little tough on the row to hold the pace but not bad.

10-Jul
AM
A. Squat clean; 3 reps on the min for 10 min (light/moderate load)

These went well, I was really working on catching in the bottom and not parallel like I've seemed to have been doing lately. I tried to make sure I when I caught it I let my knees go forward some so i would quit blowing up my back. I really focused on my technique and it helped.

Video of last set at 105# - https://youtu.be/Ctf-3ZzsjoI


B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
10 min


These felt great! I enjoyed doing them, they didn't feel too heavy. 
I'm including a view of the front and side of my reps to make sure my mechanics are ok - 

Front View - https://youtu.be/34jXtnTShb4
Side View - https://youtu.be/y6aQstaTzMs


C. Rear foot elevated unloaded split squat jumps; 5 reps x5/side; rest
1 min bw sides

These felt good as well, just tough towards the end. I did the same with the videos, I did a close up from the side of each one so you could see my foot work and then a front view. Just want to make sure my mechanics are good and foot work.

Left Side: https://youtu.be/arDYfj9Ey7c
https://youtu.be/XWQQWGuEwTw

Right Side: https://youtu.be/EayqcCYATxc
https://youtu.be/GT5qFxLObZU


D1. Side to side cossack goblet squats; 6 reps/side x3; rest as needed

These were ok, these actually make my left knee hurt a little in that top spot if i dont focus on keeping the weight to the outside of my foot. 


D2. Negative GH raises; 5 reps x3; rest as needed


These were hard! I couldn't figure them out at first but then got the hang of them I think. 
https://youtu.be/Nn_kaB2utEw

D3. Sumo good mornings; 10-12x3; rest as needed

CRAP - as I'm blogging right now I realized i didn't do these. Not sure how I missed them. I was staring at my programming the whole time. I hate when I do that. 


D4. Locomotion work 2 min (1 min of 2 different patterns)

Did a lot of ostrich walking and hip stretches. 

PM
30 seconds max double unders
30 seocnds max wall balls
30 seconds max box jumps 20" (step down)
30 seconds max wall balls
rest 1 min
x6 sets
+
mobility work

This was good, my legs were like jello though! I did it in the AC and my lungs actually felt cold haha. I didn't know what was going on.

DU 46 - 45 - 50 - 50 - 50 - 42
WB 12 - 12 - 12- 12 - 11- 12
BJ 9 - 9 - 9 - 9 -8 - 9
WB 12 - 12 - 12- 12- 11- 12

I was very happy with my DU, I tripped at the beginning of set 2 and the end of set 6. I would actually try and go as fast as I could with :10 sec left to get as many as I could. Felt good.



11-Jul
A. Power clean x1/hang power clean x2; rest 2 min x5 complexes

My pull finally felt strong today! for this I did 135-145-155-165-175
I did feel like on 175 the bar was in front of me on my HPC.

175 - https://youtu.be/hUnjnvk9BMw

B. snatch pulls; 3x3; rest 2 min

175 - 180 - 185 these felt great actually!

+

For time:
Run 800m
100 Db power snatch 50# (alt'ing)
Run Run 800m

WOOF!! 20:15 this took a while and was tough! My legs were smoked during it. 

First 800m was about 4:15 then I took off for my last 800m around 15:45 I think* It was so hot and my legs were smoked by the end of the snatches, i just started muscling them with my arms after about 55. I took off for the 800m run after the snatches and couldn't feel my legs it felt like, I couldn't do more than a trot for about 200m lol. 


My legs were pretty sore after the 3 days above. Knees flared up a little after the Friday AM session but the feel better once I roll my legs out and get warmed up. Its just during the day when I'm not doing much that they aggravate me. Other than that I'm good, my chest and shoulders got pretty sore after Thursday's AM session and are still a little sore. Hoping to get a great night sleep tonight, last week was hit or miss mainly because Mike was up and down all night. 

I've been taking Max Adrenal the past 3 1/2 weeks probably and I thin I like it. I do sleep deeper and the biggest difference I did notice (maybe it was due to my training) but when I started my cycle this past month it was way better than last month, way less pms issues and it was lighter and didn't affect my training as bad I felt like. Usually I get so tired, irritable and struggle training. I've been taking my fish oil again and a vitamin once a day.