Deload is over. My body is feeling good and I’m excited to hit it hard again. The back of my left shoulder is still healing but I was able to lift maximal weights in the clean and it’s progressing. Right shoulder is really feeling good.
8/6/2012- Training with Matt, Mike, and Joe. Good to see some new faces. Everyone did great tonight.
Static Stretch – I actually think I dislocated my fibular head doing a pigeon pose. Came out for a split second when I went deep into the stretch. Felt fine immediately afterward. Didn’t bother me in the workout and its a bit sore tonight 0-2 /10 pain.
Dynamic Warm-up – Squat Prep
Plyos – 5 x 3 Box Jumps
Activation – Handstand skill work – 3 x 10 Band Pull-apart
1) Front Squat – Deloading my squat this week, went light. 3 x 3
- 135, 185, 215, 235 all easy
2a) 1 and 1/2 Back Squat 4 x 3
- 135, 185, 215, 235, 255 – fun and challenging, working the bottom position of the squat
2b) Axle Push Press – trying new rack position 4 x 3
- 125, 175, 195, 215 – rack feels very stable, great leg drive. Bar pathing and catching not perfect yet.
3) Prowler Pushes 4 x 60 yards
- 200, 250, 300, 350lbs
8/7/2012
Row 1500m – some interval work, mostly technique
Turkish Get-ups / Box Jumps / Pull-ups
8/8/2012
AM: Trying to make these morning sessions more about skill work and accessory work
Dynamic Warm-up with class
Kettle bell Skill work: Ever since I had a chance to go train with Charlie I realized my Kettle bell exercises look atrocious
- Cleans, snatch
1a)Glute Ham Raise – 3 x 8 +25lbs
1b) GHD sit-up 2 x 8-10
1c) Ring L-sit Hold 2 x 5-10 seconds
2) 4 x 20 swings – 60 second rest – technique
- Double kettle bell swing (35lbs) x 2 sets, 70lb swing to chest (working hips through) x 1, 70lb swing overhead x 1 set
PM:
Static Stretch – For Oly lifting
Barbell Warm-up
1) High Hang Squat Clean – 3 x 3 working speed under the bar and full hip extension
- 165, 190, 220 – nice and easy
2) Power Clean and 3 Split Jerks
- 185, 205, 225 – Working transitions. Lowering the bar is difficult but much improved. My back toe turns out and my heels falls on the jerk. Working on it
3) Full Clean – Singles
- 225, 245, 265, 265, 285 – PR smoked it, definitely had more in the tank. I feel the high hang work definitely helped
4) Single Legged Deadlifts 2 x 5/side @ 53lbs – skill work
Met-con: 20 minute AMRAP
- 5 Deadlifts @275lbs
- 13 Pushups
- 9 box jumps 24″
- Finished with 15 rounds and 17 extra reps, benching is going to suffer tomorrow…
8/9/2012
Static Stretch – Upper body
Dynamic Warm-up
1) Axle Bench Press vs. Chains (Max Effort) + 100lbs of chain @top of lift, 40-50lbs at bottom of lift
- 95 x 3, 125 x 3, 155 x 3, 175 x 3, 195 x 3, 205 x 3, 225 x 2
2) Axle Bench Press (straight weight) 3 x 5
- 225, 245, 265
3a) Ring Row 5 x 10-15
3b) Dips 5 x 6-8 reps @ bodyweight (skill work)
4a) Ring Rotary Row 3 x 10
4b) Side-Lying Dumbbell External Rotation 3 x 10-15
4c) Dip Pec/ant. delt. stretch
8/10/2012
Dynamic Warm-up
Squat Endurance Accessory: EMOM double Kettlebell Squats
- 70′s x 5, 53′s x 10, 35′s x 15, 70′s x 5, 53′s x 10, 35′s x 15, 70′s x 5, 53′s x 10, 35′s x 15, 70′s x 5, 53′s x 10, 35′s x 15,
- Really focus on technique, was very quad crampy after this
8/11/2012
Dynamic Warm-up
Activation – crawls, pushups, kips, squats with band ER
Partner Met-con: Great to work on technique without getting too fatigued. Teamed up with big manly Costa. I felt my man cred. go up 10 points because of his beard.
- 40 swings 1.5 pood
- 30 burpees
- 20 deadhang pullups
- 10 front squats 135lbs
- AMRAP 10 minutes – finished 2 rounds and 85reps
Rowing/Running skill work
- Row 20 calories
- Run 400meters
- Rest 1.5 minutes
- Repeat 3 x
Gastroc stretch – I’ve noticed I’ve started running more on my mid foot without realizing it from wearing the vibrams more. Its pretty interesting.
