Monthly Archives: August 2015

A1 – Wtd dips @ 21X2 x 2-3, rest 2 min 3 on first 3 sets @ 68-70-85, 105 x 2 reps Would’ve started much heavier had I known I could’ve moved 105 at tempo A2 – Hand over hand … Continue reading →

AM Row 1200m @ Z2, rest 2 min off rower x 4 Done PM A – Hang Squat snatch x 1/Snatch balance x 2, 6 sets, rest 90 sec. 3 sets at 145, 3 sets at 150-155. still hold bottom … Continue reading →

A – 3 pos hang squat clean (high hang, mid thigh, below the knee). 1 complex every 90sec x 6, build every 2 sets 225-245-255 Was afraid that I made too aggressive of a jump after the first 2 sets, … Continue reading →

AM 25 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc) Done – good stuff + PM A – Squat Clean from high blocks – … Continue reading →

8/7/2015 Really good day of training. After AM session had a quick post workout recovery drink that was about 1:1 CHO:PRO. Took a nap, and then ate a huge brunch that was heavy on fat, and moderate on CHO. Trying … Continue reading →

I have a super busy afternoon so had to train early. Definitely not my comfort zone this early with minimal food intake or a quick am nap. Good to be out of that normalcy and get last metal blocks of … Continue reading →

AM Row 1000m @ Z2, rest 2 min off rower x 4 Done – fasted PM A – Snatch balance x 2, 6 sets, rest 90 sec. work on speed of lockout, stay in bottom of catch for 2 sec … Continue reading →

A – 2 pos hang squat clean (mid thigh, below the knee). 1 complex every 75 sec x 8, build every 2 sets 215-225-230-235 Was nervous about the knee even after an intense glute warmup. Favored the left leg in … Continue reading →

Thorough squat warmup Used voodoo bands in my warm up. A lot of glute activation by way of bridges and fire hydrants. Eccentric single leg pistol negatives off a box. + A – Back Squats – 3.3.3 x 4, rest … Continue reading →