Monthly Archives: November 2015

A – Split Jerk – 1 rep every 45 sec x 25. First 15 @ 220, then 5 @ 230 and 5 @ 235-240. Last 5 at 242 The first rep after each increase was not as crisp with speed … Continue reading →

AM 35 min swim, alternate strokes as comfortable, but try to stay moving 25m OTM x 12 freestyle Rest 5 min x 2 Then finished with 15 minutes of side stroke and floating/moving. PM A – 10 min freestanding HS … Continue reading →

11/23/2015 A – Split Jerk – 1 rep every 45 sec x 20 @ 70-75% 220 across Felt good speed under bar, wish I video’d some of them to see my hip extension. Got sloppy on 2 of last 3, … Continue reading →

AM – Row 8 min @ 80% aerobic pace, rest 2 min off rower x 4 Done PM A – Squat snatch x 1/Hang Squat snatch x 1/Overhead squat x 1 – 5 sets, rest 2 min 195 / 200 … Continue reading →

A – Zombie squats – 3 reps EMOM x 10, moderate load with good position and speed 155 + B – Clean pulls 3×3, rest 3 min 275-285 x 2 Felt my hips rising faster than my chest/shoulders in the … Continue reading →

AM 30 min swim, alternate strokes as comfortable, but try to stay moving Was actually swimming in the pool today with a high level coach so took advantage of his cues. So it turned into about an hour of swim … Continue reading →

A – 2 thrusters @ 195lbs EMOM x 13 Done – first 7 started with power clean and last 6 squat cleaned the first + Was worried about the overall # of cleans at that load and how my battery … Continue reading →

AM – Bike 35 min @ aerobic pace Done + 10 min locomotion work Done PM A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min 225-245-270-230-255-280 These were super hard today. Singles were easy, last triple felt better … Continue reading →

AM – Row 6 min @ 80% aerobic pace, rest 1 min off rower x 4 Done PM A – Clean x 1/Jerk x 2 – 6 sets, rest 2 min 245-255-260-265-270-275 Even warming up lifts felt heavier than they … Continue reading →

I will start off by saying that I felt a little bit of sinus head pressure today, not an excuse just where I was at today. Did a solid thorough warm up + movement prep then did a 10 minute … Continue reading →