MONDAY 1/27

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

am:
A. Back Squat: 4 x 3,2,1,1; rest 3 min
275, 295, 315, 335, 345, 350. This was actually a 15LB. PR for me this year. Previous PR was 375LB. during a strictly strength program. Can probably even bump this up higher. 

B. Power Snatch: 4 x 2, rest 3 min
135, 135, 145, 145.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

C. Power Clean: 4 x 5 TnG, rest 2 min
135, 145, 155, 165.
Went lighter than normal on this due to recent overtraining and practicing proper technique. 

notes-build to a tough set of 5, use new technique!
+
6 rounds for max reps:
20 sec KB Swings 70lb
10 sec rest
20 sec Burpees AFAP
10 sec rest
124 REPS went at about 80% on this due to recent burnout. 

pm:
Row 5000m @75% pace (effort)
TIME: 21:30
AVG HR: 130 (should I have gone harder?)

SUNDAY 1/26

Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!
+
In warmup, practice the drills we did for the clean, but instead for the snatch. Just light skill work.
+
AMRAP in 7 min:
8 HSPU
10 alt'ng Pistols (5/leg)
12 T2B
4 ROUNDS + 8 HSPU + 10 PISTOLS

--5 min recovery--

3 rounds for low round times:
20 Pullups
30 Pushups
40 Situps
50 Squats
rest 3 min b/t rounds
RD1: 3:32
RD2: 4:02
RD3: 4:24

FELT LIKE I'VE BEEN OVERTRAINING A BIT. I GAVE 100% EFFORT BUT THIS WAS NOT 100% OF MY ABILITY. THESE MOVEMENTS AND THIS STYLE OF WORKOUT ARE USUALLY MY SPECIALTY AND ON A NORMAL DAY ROUND TIMES WOULD NOT NORMALLY FLUCTUATE THIS MUCH. MAY NEED TO SCALE BACK A BIT AND SLOW DOWN SOME UNTIL I AM A BIT BETTER RESTED. 

SATURDAY 1/25

Light Power Clean technique drills - work thru the progressions we've done, finish by building to a moderate single in the PC from the floor.
(15-20 min max for this work)
205lbs. 
+
45 min easy pace cardio - Alternated Row & Airdyne

THURSDAY 1/23

am:
Row 8 min @Z1
+
Row 600m @1:46-1:47' pace/rest 3:30'  x 6
R1: 2:07
R2: 2:08
R3: 2:08
R4: 2:08
R5: 2:07
R6: 2:07

AVG HR: 124
PEAK HR: 164
MIN HR: 52

+

15 min mobility work

pm:
30 Muscle-Ups for time
Should have rested and not done this today. Blazed through about 24 MU's in about 7 minutes. Even did my first 5 unbroken strung together in a row. But hit the wall right around there and absolutely shredded my wrists up on some rings I hadn't used before at my Nike gym and a poor chalk set up. Finished the 30 at a slow pace. Would like to redo. Could probably have finished around 8:30/9:00 minutes. 

WEDNESDAY 1/22

am:
Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!

A. Segmented Clean Deadlift + Paused Power Clean: 5 x 1+1; rest 60 sec
notes-pauses as before on the Sg Cl Dl, then back to the floor and pull to a 2 sec pause at the knee again, then complete a PC from there, pulling into the hip. start at 65lbs, build as long as technique is sound (same as before)
75, 95, 95, 115, 115
B. Power Clean: 7 x 1; rest as needed - same technique as above, now try to take it to the full lift. Go light; add only if technique is sound.
135, 155, 155, 165, 165, 175, 175
C. OH Squat (from rack): 6 x 3,3,2,2,10,20 unbroken; rest 3 min
155, 165, 175, 180, 135, 95.

pm:
VO2 max test
Will email results. 

TUESDAY 1/21

Rack Seq x 2
Sit in the bottom of a front squat for 30 sec x 3 with empty bar in position - keep elbows up!

A. Push Press: 4 x 3,3,2,2; rest 2-3 min
165, 185, 205, 205. 

B. Wtd Strict C2B Chin-Ups: build to a heavy single
55(3), 65(2), 70(1), 80(1), 85(1), 90(1)*PR.

C. 3 rounds for time:
15 HSPU
50 Double Unders
15 C2B Pullups
rest 3 min b/t rounds
1:42, 2:02, 2:32
Did HSPU's and DU's unbroken but really slowed down on the C2B's in last 2 rounds.

D. HR Pushups: 60 reps for time
2:18

--rest 3 min--

E. T2B: 30 reps for time
1:28

MONDAY 1/20

30-40 min easy Z1 cardio - Ran 7KM on Wildwood trail (40 mins). Felt great.