Sat 23JUL16

AM
A)Todd drills 10-15 min

Done.

B)Row 2k @75% Aer
rest walk 3:00
x 3 – increase pace from preivous week

1. 7:58.8
2. 7:58.4
3. 7:55.1- oops.

C)Duck walk: 50′ x 3 sets; rest as needed

Completed.

PM
A) Somners stuff: 10 min

Week 6 of sPL/sPL-iM

B) Snatch: 1 rep – every 75 sec x 12 – NO pause – incresing load from previous week

C) Clean: 1 rep – every 75 sec x 12 – NO pause – incresing load from previous week

D) Deadlift: 2 reps – every 2:30 x 5 sets – 77%

E) FT:
21,18,15,12,9,6,3 – unbroken WB – 30#

3:38

F)8 sets:
Run 200m
6 DB snatch – 100#
5 bar MU
rest walk 1 min

1. 3:15
2. 2:55
3. 3:20
4. 4:15
*Only did four sets. Felt like a shit show. Heat wave in Chicago with no AC in the gym. So wet and sweaty I couldn’t even hold on to the DB or pull up bar. Slight case of dehydration- was dead the rest of the day. I’ll be fine come Monday.

Fri 22JUL16

AM
A)Todd drills 10-15 min

Did before PM session.

B) Row 20 min
AB 20 min
x 2

Row: 2:24 avg pace, 2:22 avg pace
AB: 45 RPM, did not have time for second set

C)Thoracic flow: 10 min

Done.

PM
A)False Grip Passive Hang On Rings: 1 min; rest 90 sec x 4

Had to go 30 sec ON, 30 sec OFF, rest 90 sec x4 sets. Tough. Stiffened up my wrists, tightened up my forearms, stretched out the elbows.

B)Power Jerk: 3 sec pause in dip, 3 sec pause OH; 2 reps – every 90 sec x 10 sets

1. 215
2. 225
3. 235
4. 245
5. 255
6. 265
7. 275
8. 285
9. 290
10. 295
– Tough. Took the heavier ones from the blocks.

C1)Swiss Ball DB Press @2112; 8-10/arm x 3; rest 1 min – bring the DB’s down at a slight angle to keep full range of motion

55 x10, 65 x10, 70 x10

C2) Weighted Chinup @2112; 3.3 x 3; rest 2 min

54 for all 3 sets.

D)FT:
HS walk 100′
35 TTB HS walk 75′
35 GH sit ups
HS walk 50′
35 ring dips
HS walk 25′
35 DB HPC+PP – 55#/h

15:18

HSW: UB, 50/25, UB, UB- hurt my lower back a bit
T2B: 20/15
Sit ups: slow and steady. these were hurting my lower back
Dips: 10/10/8/7
DB: 7/7/7/7/7

E)AB 15 min EASY

About to do now.

Thu 21JUL16

AM
A)Ankle PAILS/RAILS: 10 min

done.

B)Todd drill 10-15 min

done.

C)Hip Flow: 10 min

done.

D)Run 1k @aerobic effort
rest walk 2:45
x 6
– SAME pace, holding strong, feel good with breathing

1. 5:30
2. 5:19
3. 5:18
4. 5:20
5. 5:18
6. 5:13

PM
A)Segmented Clean: 1 rep – every 75 sec x 12 sets – building load, mechanics focus – building load from previous week, no pauses

Started at 205, added 10’s each set, finished at an easy 315. Video below of the 315.

B)Clean Pull: 2,2,2,2,2; rest as neede – 100% of RM

All at 360.

C)Front Squat
6-8 x 3,
4-6 x 2,
2-4 x 1;
rest as needed – incresing load from previous week

245×8, 260 x8, 275 x8
295 x6, 305 x6
325 x4
– tough but got them.

D)BB OH lunge: 20 steps; rest 2 min x 2 sets – tough

Both sets at 185. Walked them. Fucking tough.

E) FT:
9-7-5 DL – 315#
21-15-9 Strict HSPU

Rest 5 min

FT:
7-5-3 DL – 345#
9-7-5 pHSPU

3:35
sHSPU: UB, 8/4/3, 5/4

4:43
pHSPU: UB, 4/2-failed 3rd/1, 3/2

Tue 19JUL16

AM
A)Todd drills – 15-20 min

Completed.

B)Somners stuff: 10 min

Completed.
sPL/PE5 with iM

C) 3 sets:
30 sec wall facing HS hold
30m double KB FR walk
10 powell raise/arm

Completed at steady pace.
53/h for walk
20 for raises

PM
A)Bottoms Up Single Arm Press: 6-8/arm x 3; rest 90 sec

20 x8 x2, 26 x8

B)Push Press: 2 reps x 8 sets – 82.5%; rest as needed

All at 245

C)Behind the Neck Split Jerk: 1 rep – every 75 sec x 12 sets – building from 60-80% of jerk max

started at 215, added 10 each set, finished at 325. Easy.

D)3 sets:
3 weighted dips
21 strict dips
3 weighted pull ups
21 CTB pull ups
rest walk 2 min
– REALLY focus on good rhythym and breathing during CTB

wtd dips: 114/114/114
sDips: UB/ 12,6,3/ 10,6,5
wtd PU: 70/70/53
C2B: UB/UB/UB- butterfly kip got ugly but kept it all 3 sets.

E) FT:
75 S2OH – 95#
250 DU

5:15

S2OH: unbroken. All push press. Quick with only a couple pauses OH. Don under 1:30.
DU: sets of 50. Shoulder and grip on fire.

Mon 18JUL16

AM – Week 2 of 4
A) AB 5 min @80% AEr
rest walk 400m x 5

1. 60 cals
2. 63
3. 61
4. 58
5. 62

B)Duck walk: 50′ x 5 sets; rest as needed

Done

C)Overhead Squat: 3 sec puase at 90 degress down, 3 sec pause in bottom, 3 sec pause at 90 degress on way up; 5,5,5,5,5,5; rest as needed – LOW load, PERFECT stability and positions

45, 45, 55, 55, 65, 65

PM
A)Segment Snatch: 1 rep – every 75 sec x 12 sets – building load, mechanics focus – building load from previous week, no pauses

Started at 125. Added 10# each set. Finish at 235. Easy. No pauses so just regular snatch.

Last week started at 95 and finished at 220 but paused above knee and in squat.

B)Snatch Pull: 2,2,2,2,2,2; rest as needed – 100% of RM

All at 285. Felt strong- like I could have snatched that today.

C)Back Squat
6-8 x 3,
4-6 x 2,
2-4 x 1;
rest as needed – incrasing load from previous week

245 x8, 265 x8, 285 x8
315 x6, 335 x6
395 x4

– A TON easier this week. Last week all weights btw 225-365 and I was struggling.

D) DB RFESS: do this at a decline; 10-12/leg x 2; rest as needed

70/h x12 x2
– Burn.

E)FT:
9 HSC – 265#
7 ring MU
6 SC&J – 265#
9 ring MU
3 SC – 265#
12 ring MU
1 SC thruster – 265#
15 ring MU

16:34

HSC: 4/singles. Just having a very hard time stringing these together. Awkward for me.

– The rest of the bar work quick singles and no real problems. SC&J were tough. SC Thruster up easy.

MU: UB x7, UB x9, 6/6, 4/4/3/4. Triceps slowing me down and then the pulls started to go but no fails.

Sat 16JUL16

A) Somners stuff: 10 min

Did mobility pieces.

B) Snatch: 1 rep – every 75 sec x 15 sets – 2 sec pause in cathc, 2 sec pause at 90 degrees

Easy. BOOM!

C)Clean: 1 rep – every 75 sec x 15 sets – 2 sec pause in cathc, 2 sec pause at 90 degrees

Let’s fucking go!

D)Deadlift: 2 reps Tng – every 2 min x 10 sets – 75% of RM

All at 405. Back not 100%- tight but no pain.

E)Emom 12 min –
min 1 – wall ball x 20 – 30# 🙂
min 2 – Strict HSPU – 3 sec lower x 6

All unbroken. All shoulders.

F)6 sets:
Run 200m
7 OHS – 155#
5 ring MU
3 pHSPU
rest walk 1 min

1. 2:25
2. 2:30
3. 2:40
4. 2:38
5. 2:43
6. 2:36

– Runs were on a True Form. That’s what slowed here.
– Everything was unbroken.
– pHSPU about a 6″ def.

Fri 15JUL16

A) Hang on pull ups bar: 1 min; rest 90 sec x 4

Completed. Last set tough.

B) Power Jerk: 3 sec pause in dip, 3 sec pause OH; 3,3,3,3,3,3; rest 90 sec

215, 225, 235, 245, 255, 265

C1) Seated SA DB anrold press @2112; 8-10/arm x 3; rest 1 min

30# x10 x3
– tough

C2) Weighted Chin up: Amrap set 2/77%; rest 90 sec

90#
5, 4, 3 reps

D) OH yoke walk 50m
5 heavy sand bag to shoulder
rest walk 200m
x 5

No yoke at CF EW in FL. So used a barbell at 205# for OH walks. They had only light sandbags so I did 10 reps (it didn’t have the weight on them). Took about 25 minutes.

E)FT:
9 wall walks
30 CTB pull ups
7 wall walks
30 TTB
5 wall walks
30 pull ups
3 wall walks
30 GH sit ups

9:33

C2B: unbroken
T2B: 15/10/5. Grip and shoulders were fine. Core was shot.
Pull ups: 15/8/5/2. Shoulders went.
Sit ups: core was hurting.

F) AB 15 min EASY

Completing now.