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.