Saturday

AM

10:00 @ 70% of [250m row + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 7-10 toes-to-bar]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Speed squat clean ladder from Gobblers
B1. Snatch pull clusters, 4 x 1.1.1 starting @ 110% 1RM snatch; :15 between reps, :60 rest
B2. Hand-release push-ups, 4 x 16 fast; 2:00 rest
C1. Deadlift clusters 3 x 5.4.3 touch-and-go; minimal rest within each cluster, 2:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

Complete; did the shoulder stuff first 

PM

A. Through twice + 145 

B1. 145, 150, 155, 160

B2. Complete 

C. 195, 205, 215

+

Complete with 135 on the sled 

+
gymnastics clinic


HSPU and TTB felt good this morning - all sets of 10 TTB.

Squat clean speed ladder felt very different than it did 2 weeks ago.  When warming up, cleared all of them easily, and 175 felt effortless.  When going through the first round, I think I just didn't respect how much heavier it would feel when a little fatigued, and didn't really focus for the first 175.  Also, I was moving pretty slowly, compared to last time.  I kind of realized that I wasn't going very fast, but didn't do anything about it until the beginning of the 3rd round.  I think stepping over the bars (instead of having them diagonally) made a little difference, but not much.  Also, last time felt like breathing got really high, and didn't even notice it today.  Overall, happy with the score and confident I will do well next weekend on this event.

Snatch pulls felt good, but can't ever imagine actually snatching that.  HR pushups were fast and easy.

Deadlifts got heavy, but I think I did a very good job of minimizing rest between clusters.  Basically just dropped from the top and immediately reset.  A little concerned that 215 felt as heavy as it did...

Sled drag wasn't nearly as rough as last time, but still felt heavy considering legs were very tired from the cleans and deadlifts.

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.3; minimal rest between, :60 rest
B2. 1 push jerk + 2 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-5 kipping pull-ups
2nd minute: 10 wall balls, 20 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
200m heavy Farmer's walk, 100/hand

+

gymnastics clinic

complete
+
A. 225(2), 235(2), 250(1)
B1. complete
B2. 135, 145, 155, 165
+
complete
+
complete

Front squats felt just okay - happy to add a little over last week.

Kept the rest to exactly 0:10 for the most part between clusters, but crept up to 0:15-0:20 after the second cluster in the last two sets...

Jerk complexes didn't feel very crisp, but the bar felt light.  Technique was off.

5 pull-ups each round; had a nice butterfly for the first two rounds, but lost it when I got a little tired.  Encouraged by progress here, though!  Wallballs felt awful when warming up, but  actually did all 10 unbroken each round, and hit the 10' target (almost) every time.  Had maybe 4 reps total that were 9&3/4, which is a big improvement with the 20lb ball.

Gymnastics clinic was fun, but a little frustrating... did several muscle ups with a spot, but none solo.  Finally got a new cue at the end, anxious to try it out in the gym...

Sunday 30 September

sleep: 11pm to 745am

11am:
10:00 squat snatch practice/warm-up @ no more than 70% of 1RM; all single reps, no fatigue, focus on proper positions on floor, at knees, and receiving the bar: several done at 83lbs... felt nice and smooth
+
For time:
5000m row: 22:58.4.  Paced this really well - picked it up the last 100m of the first and second 1000m, then picked it up 100m every 500m from 3000-500, then tried to go as fast as possible without dying the last 500m.  

2pm: grilled steak; steamed broccoli; roasted sweet potato

530pm: coconut water; macadamia nuts

630pm: trampoline and tumbling

9pm: eggs scrambled with chicken, broccoli and sweet potato

Sunday 20 May

50 minutes yoga
+
2 hours trampoline and tumbling practice

Sunday 15 April

sleep: asleep by 11pm; up at 7am without an alarm

work: 630pm:

2 hours trampoline and tumbling practice

eat:

8am: sausage and 3 eggs

1230pm: 3 scrambled eggs; mashed carrots

3pm: roasted chicken

9pm: 5 hardboiled eggs

Sunday 25 March

sleep: asleep by 1030pm; up at 630am without an alarm

work:

7am: 5k run (39:19)

630pm: trampoline and tumbling

eat:

8am: sausage, spinach and tomato scramble

2pm: scrambled eggs

5pm: roast chicken; steamed broccoli

Sunday 5 February

Work: 5k run: 39:30; 2 hours trampoline and tumbling

Eat:

9am: viking hash with 3 eggs

3:30pm: salad with tomato and avocado; stuffed pepper