Training Day 2

A1. Push Press @ 20X2-- 4x5; Rest 60 sec
(115,135,145,145--super tough)

A2. L-Sit Rope Climb-- 4x1; Rest 90 sec
(Didn't get them all the way up and down in L-Sit except one rep)

+

8 min @ 75%
50 DU
10 TTB
12 WB
14 BJ
(2+50--felt good to breathe)

Rest 7 min

2k Row @ 90%
(8:06--slower than I would like)

Rest 7 min

10 min AMRAP
31 GM
31 BR Lunges
31 TTB
31 Push Press
31 Sit ups
(1+86 @ 95lbs)

Training Day 1

A. Power Snatch + Hang Snatch--build to tough complex in 12 min
(175--felt incredibly solid.)

B. Squat Snatch-- 1/30 seconds @ 70% for 20 reps
(155--missed 3 reps, but had mostly really great reps.)

+

10 Rounds For Time
3 MU
5 DL(225)
7 KBS(53)
(14:18)

Comeback

I doubt anyone still follows this, but I need to post to track what I’m doing and start myself back on the road to competing.

Last week I did some of the testing my old coach had me do a year ago. I’ve had a lot go on in the last year, and there have been many changes in my life.

New numbers:

Snatch 1RM—205 (missed 215)
Snatch 30 Reps at 70%—6:02 (10 pounds less at 145 and 1:02 slower)
Front Squat 1RM—305 (30 pounds more than last year on this particular workout)

50 Strict HSPU—6:48 (1:22 slower)
2k Row—7:48 (:34 slower)
10 RFT- 3 PS @ 135/15 Wallballs—11:51 (:16 faster)

Clean and Jerk 1RM—260 (didn’t attempt heavier)
Back Squat 1RM—355 (didn’t attempt heavier)


Time to dial in and focus.

Training Day 16

Did the class workout because they were closed during open gym today.

A. Snatch-- 1 every 90 seconds 80%,85,85,90,85,80
(175, 185, 185, 200, 185, 175--all good reps. No sketchy saves. Very solid day with the barbell)

B. Tabata Hollow Holds-- :20/:10 x8
(Yes. Was hard the last two rounds)

C. Handstand Holds-- :30 nose and toes/:30 rest x3
(Difficult)

+

15 min AMRAP
5 Russian Double KB Swing (35/hand)
10 Lateral Hurdle Hops
15 Burpees
20 Box Jumps
(6+17)

Training Day 15

A. Power Snatch, 1/45 sec for 12 sets @ 75-80%

(170)

B. Squat Clean, 1/60 sec for 12 sets @ 70-75%

(225)

C. Overhead Walking Lunges, 3 x 20 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back

(105--added 10 pounds from last time.)

D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed

(Yes. Tough.)

D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#

+

15 min @ controlled Pace

50’ Single Arm OH DB Carry, heavy as possible

15 sec L-sit on Ring Support

100’ Heavy Farmer’s Carry/arm

50’ Reverse Bear Crawl

20 Steps Death March, moderate load

(50# OH carry, 70# farmers carry, 40# death march)

Training Day 14

Did class workout.

A. Snatch Balance--2x3 @  70%, 2x3 @ 75%, 1x3 @ 80%
(155,165,175)

B. High Hang Clean + Hang Clean-- 65%, 70%, 75%, 80%, 75%, 65%
(185,205,215,225,215,185)

+

Tabata Hollow Hold and Arch Body

+

For Time
500m Row
50 OH Lunges (barbell)
35 Burpees
25 Wallballs
15 CTB
500m Row
(8:59)

Training Day 13

A. Muscle Clean, build to a difficult triple

(165)

B. Low Hang Squat Clean, build to a tough double

(245--I impressed myself.)

C. Sumo Deadlift, build to a tough 8 @ 30X1

(315--my grip strength is struggling these days)

D. 100 Banded Good Mornings

(Unbroken. Not sure if that is intended, but it was rough and amazing)

E. Seated Banded Hamstring Curls, 50 reps

(Oooffff.)