Tuesday, 072914

Sleep night prior : 1a - 9:30a

Body: biceps still junk. But slowly feeling better 

Nutrition: 

Breakfast : eggs + bacon + sweet potato home fries + OJ

Snack : 1 hr before - FFF 

Post wod: Ultragen + aminos 

Post: aminos 

Snack shortly after : FFF

Lunch :

Programming:

1st session:  1p

A. AFAP

40 wall ball 

200m sandbag run (80)

10 Burpee squat clean thrusters w/ sandbag 

100m shuttle run + 5 muscle ups (do this 5x)

10 Burpee squat clean thrusters w/ sandbag 

200m sandbag run 

40 wall balls 

Time:

 Rest 20 min

B. 10.8.6.4.2

Stone to shoulder 

Muscle ups 

W/ 10# weighted best 

After each set, 40' yoke walk also with 120kg added to yolk 

Time: 12 min

2nd session

4:30p

A. 3 position power clean (floor, below knee, above knee)

90-100-110-120-125 missed below knee. Was fried 

B. Heavy triple Deadlift with band 

100-120-140-150-165 + blue band 

C. Gymnastics Playtime 

Did pbar hs hold 

D. Aerobic recovery - light row 

Monday, 072814

Sleep night prior : 3a - 9:30a

Body: can't move arms from Saturday. Biceps fried lol 

One ass cheek killing cause had to do lunges on one leg cause knee bugging me. 

Nutrition: 

Breakfast : eggs + bacon + oj + gluten free England muffin with pb&j

Pre: electrolytes 

Mid: some aminos 

Post: protein + 60-90 dextrose 

Within 1 hr :   Tuna + FFF + grapes + pita chips 

Dinner: ground beef egg omelette ... With home made sweet potato home fries. 

Programming:

A. Front SqT.  4x9 @70% +

Did 103kg

B. Behind neck snatch grip push press 

80x5, 90x5, 100x5 110x2. Had no legs for third 

C. Strict press - 5RM for day 

60x5, 70x5 73x5 

D. Emom x 20 

Odd: 5 cal AB + 5 burpees 

Even: 2 SqT Cleans at 100kg 

* did in nanos : work on some flexibility. 

Sat , 072614

A. FS - up to heavy single 

Climbed to 140kg

B. AFAP

75 pullups 

150' OH axle walking lunge (155)

Time : 8:50

Pullups went 70/5

OH were rough. Wrist was killing position was bad etc. 

C. Teams of 2 

400m run relay. One partner then the other 

80 DU relay. One does 80 then other 

40 S to OH (135) axle 

40 muscle ups 

Performed with Jon. Forget time but we were fastest. 

Friday, 072514

Sleep night prior : 2:30a -9a

Body: super sore 

Back shoulder recovery 

Wake up feeling: tired 

Nutrition: 

Breakfast- 2x FFF

Snack: tuna + balls + grapes + snack bar.  Coconut lemon something bar. Only 1 piece. 

Programming :   

Thursday, 072414

sleep night prior:

body:

wake up feeling:

nutrition:

Bfest - eggs bacon OJ

Snack: FFF

Pre- amino energy 

Post: amino

Pre: water 

Post : protein + Ultragen 

Dinner : tuna 

Post dinner : FFF + electrolytes 

Last meal at gym:  meatballs + bread 

Dinner at home : 10p - some mac and cheese. ; was around 

Snack: earlier - balls and small glass of milk 

programming:
am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 

Hard.  Started at 95kg. Up to 105 for single on last min. Some singles mixed in. Was legs for me. 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 

Did only 3 sets cause shoulder can't handle. 
C. FS Cycle 

7x5 @110kg

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Done 

Ended at 28:30

Breakdown below 

Wed 072314

Took today completely off, cause i can barely walk.


Sleep night prior: 4-5 hours; bad night

body; destroyed

nutrition:
breakfast: FFF
***no appetite lately and feeling like shit. Mental aspect to a lot of stuff going on I'm sure

snack: fried dough

lunch: grapes + FFF + balls + aminos

dinner: large chipotle bowl, double everything

snack: balls + glass of milk

Tuesday, 072214

Sleep night prior : 2a-9a

Body: sore from yesterday. Shoulder not happy 

Nutrition:

Breakfast - eggs bacon gluten free English muffin with peanut butter, + OJ

Snack : FFF

post: ultragen + FFF + Aminos

Lunch: graphes, protein, FFF

pre: aminos

post: ultragen

dinner: chicken caesar
+
FFF

Programming :

am: 
A. Snatch Grip DL w/ Intent - 5RM +1x5@95 + 1x5@90
140 x 5. NOT TnG. 160x3; was losing back so just stopped B. Weighted Ring Grip Pullups - 5RM + 2 drop sets  
didnt do cause shoulder  C. 
200m Run @ 90%
400m Run @ 60%
100m Shuttle (50 down 50 back) @100%
rest 9 min x 3 
completed 
did this in am, and twice in the pm, to pace some girls. Easier pace later on.  D. 10 min of Dynamic & Static Stretching 
E. 10 min of Core Work 
completed 
pm:
A. 5RM CG Deadlift 
425 x 5. NOT TnG ; used straps though, cause couldn't feel hands 

Monday, 072114

Sleep night prior :  2-10a 

Body: tight and sore. Been off since last Tuesday 

Nutrition:

Programming:

A. Power Snatch Triple 

60-65-70-75-80.  85x1 and stopped. No failures just did one single 

Dropped to 60kg work feet 

B. 10RM PP - 

80x10 ting reps- 85x9. Missed 10th

C. Front SqT 4x9 @100kg

Parallel height no bounce 

*these were horrible 

D.  

Emom x 12

Odd: 5 Burpee + 5 muscle ups 

Even :30 high effort AB

+

Emom x 12

Odd: 5 strict hspu 

Even: 15 cal row 

Completed 

Update

Wed - Sunday - OFF. 

Nationals 

Terrible eating. 

No supplements etc

And horrible sleep 

Well, no better time than tomorrow to start clean. 

Update surgery ; insurance issues. Looks like might have to wait til Sept for surgery if I want any insurance help; as out plan changes 9/1.  

With that, have considered making run at American Opens with all power movements.  Going to chat with few and see what's feasible

As 77kg for American opens, looks like 250 qualifying total.  

Power snatch 105

Clean and jerk 145

Or 110/140

Unsure 110 Ps would be attainable or shoulder could handle. 

Will start being super on top of blog and updating diet etc

Wed, 071614

Sleep night prior: 1:30-8a

Wake up feeling: good. 

Body condition:  wrist, good wrist, all jacked up. Hoping didn't break but very painful. 

Nutrition :

Breakfast: eggs , bacon, apple , OJ, peanut butter. 

Snack: coffee

Lunch : collatta + wake up wraps + meatballs + FFF 

Snack:

Programming:

Tuesday, 071514

Sleep night prior: 8 hrs 

Wake up feeling: pretty good

Body condition:  tired / sore 

Nutrition :

Programming:

Am:

A. 400m row x 10 rest 1:30 between. 1:42-1:44 pace - completed 

B. power Clean + push Jerk :

100x3 tng

105x3 tng

110x2 tng; missed third push jerk trying to force tng 

C. Bounding 

Competed - had fun with this 

D. Stretch 

Pm:

A. Clean and Jerk - single 

110,115,120,125,130,135(miss jerk), 

Went to clean 

140, 142, 145(miss)

B. 10.8.6.4.2

Thruster 135

Bar muscle ups

Unbroken : 6 min or so 

Was slow between, hurt wrist on clean 

Monday , 071414

Sleep night prior:

1:30a - 8a. 9a -11a 

Wasn't feeling well. Laid back down 

Wake up feeling:

Tired 

Body condition: 

Sore! Tight. Need to stretch a lot 

Nutrition :

Breakfast: eggs. Bacon. Balls. FFF. OJ

Pre: amino energy + electrolytes + blonyx

Post : ultra gen scop and half + electrolytes + CFF + balls + grapes 

Dinner; Meatballs + balls + veggie chips

late night snack: 

Programming :

A. FS - heavy single 

100x3 120x2 130x1 140x1 145x1 PR 150xF

B. hang Powerf Snatch triple 

70x3 80x3 85x2 

C. EMOM x 20

Odd: 20 double under + 2-4 burpee muscle ups 

Even - 10-15 cal AB

Saturday 071224

A. Clean complex 

Power clean + hang power clean + below knee hang power clean

Climbed to to 120kg

B. 

Thursday, 071014

Sleep night prior:   2:30a - 8:30a

1p

A. Split Jerk 3.2.1 waves 

Worked through... Missed 135 on single. Legs weren't there today. 

B. 

15 muscle up

150 double Unders 

20 SqT cleans (225)

150 double Unders 

15 muscle ups 

Time: 14 something .... Was slow on SqT cleans. Legs back dead 

4:30p

A. Back squat - heavy single 

165kg

Jumped to 175, failed 

B. 

10 pbar hspu

30 cal AB

8 pbar hspu

25 

6 pbar 

20

4 pbar

15

2 pbar 

10 cal AB

1 pbar hspu 

5 AB cal 

Time: 12:40

+

Mobility & recovery 

Nutrition :

Breakfast:

Eggs bacon OJ

Snack:

FFF 

Pre: amino energy 

Post : Ultragen 

Pre: amino 

Post: Ultragen 

Lunch / dinner:

Tuesday, 070814

am:

A. Track

100m x 20; walk back as your rest 

B. Suicide Relay; perform as team for those who can. 5-10-15- etc. 1/1 ratio with partner for those who are performing as a team 

C. 20-30 of Static Stretching

Completed 

pm:

A. 3 Positional Clean Pull; build to heavy Double; 2nd time around bar can’t touch the ground; go inch off floor for step 3

Up to 150kg

B. Bounding Work ; vary the heights and lengths in course today

Not done 

C. 5 rds 

15 Wall Balls (30/20 to 10’)

15/12 C2B

12 TnG Box Jumps (24/20)

12 T2B

9 burpee touch’s 

9 Strict Ring Dips

Rest 3 min between rds 

Done. 26 something. Horid come round 4. All UB movements other than strict ring dips come rd 3-5. 

Sat, 070514

Comp Training 

A. Power Clean + PP + PJ

Hit 110. Missed 115 on PP

B. teams of 2 guy girl

400m run - alt 2x each 

Then, 

20 rds (10 each alt)

5 Burpee box jump over (20)

10 c2b

14 OH KB Lunge - alt legs (1kb oh either arm)

Then, 

Rest 2 min

2 min max AB calories (2 each)

Rest 2 min

3k Row (swap every 300m)

Completed with Lynn forget time. Long. But fun one 

Rest hour

Max out back squat 

Hit 171 for Pr

+

Max push press 

Hot 116 for Pr

+

Max behind neck split jerk 

Hot 135, missed 140. No legs left 

Friday, 070414

"Holleyman"

30 rds 

5 wall ball

3 hspu

1 power clean (up'd weight here, to 255)

Time: 32 min of so 

Rest 

Max out back squat 

Hit 165 again failed 171

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

Didn't do % maxed out to 165kg today 

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

Hit 120. Missed 125. Legs were dead 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

Didn't get to

D. 3 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 5 min between

Done 

First two UB

Then like 7-8 MU, not 10

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

No

Tuesday, 070114

Am: 

A. 400m - TT.  

Score - 1:01

B. 800m Run @80% x 4 ; rest 1 min between 

Back killing me 

Pm: 

A. Deficit power clean Complex 

Power clean + lower to inch off floor power clean x 2: 

Score: was rushing so did 100kg, 120kg, 125kg.  

Then singles at 130 and 137 off deficit 

B. 5 rds 

200m Run

10 hang Power Clean (135)

40 DU

10 S to OH

12 T2B

15 TnG Box jumps (24)

Rest 5 min between rds

End time : 36:33

*4th rd died and almost fell off t2b. Was rough one 

Times looked like 

2:54

11:03

19:28

27:54

36:33

Monday, 063014

A. Muscle snatch 

60-70-81PR-85PR

B. back squat cycle  @20X0

65-70-80-85

110 x 8

119x8

136 x 6

145 x 6

^worst week by far 

Almost died on last 6 hahaha 

C: Emom x 20

Odd: 5 burpees + 5 KB SqT cleans (70)

Even: 3-5 deficit strict hspu