Tuesday, July 31, 2012

Training: 7/31/2012

AM Training:
10min Z1 Airdyne (30sec build ups included)
+
12 sets:
1min @ 85% (avg. 390 watts)
1min @ 50%
+
5min Z1 Airdyne

Notes: Woke up hoping that my back would be better.  It wasn't much better, if not the same.  It is localized pain and stiffness in the area that I hurt on Sunday.  It hurts worse on flexing of my spine.  I decided to give the Airdyne a try to loosen up and mobilize afterward.  I had no real discomfort on the airdyne.  Legs felt good after the warm-up.  Was able to hold about the same wattage as I did two weeks ago during my 30/30s.  I tried to do a bit of mobility afterward but it didn't seem to help much.  I threw some topical anesthetic on the area and went to work.  As the day went on, it started to feel a bit better just standing around.  It is just really stiff and inflamed.       I am hoping this starts to get better day by day.

Monday, July 30, 2012

Training: 7/29/2012



Training:
A. Deadlift: 3,2,1,2,1; rest 5min (385,405,425,415(1))
B. Split Jerk: 7x1 @ 80%; rest 2min (245-265)
C. GH Raises: 4x18; rest 2min (complete)

Notes: Tweaked L5-S1 joint on the second set of 2 with 415lbs.. Finished the first rep and dropped it.  After I did, I instantly felt a tightening and pain between the joint.  I stopped the deadlifts after that rep.  Deadlifts felt heavy today despite feeling relatively fresh.  I suppose it was the lack of sleep from the night before combined with the heavy amount of hip flexion work that I did the day prior (running, ghd situps etc.).  I was able to ge through the rest of the workout, so I am not overly concerned.  I just know I need to take a couple of days and make sure it heels up.  As I am writing this, I have pain during flexion of my upper body, none during hip flexion.

Saturday, July 28, 2012

Training: 7/28/2012



AM Training:
3min AMRAP @ 85%: (4 rounds, 4 rounds +5, 4 rounds +5)
5 CTB Pullups
10 HR Pushups
50m Run
-rest 2min
3min AMRAP @ 85%: (2 rounds + 7, 2 Rounds + 4, 2 Rounds + 2)
15 Cal Airdyne
5 Burpees
20m Front Rack BB Carry (185)
-rest 2min
3min AMRAP @ 85%: (2 rounds + 25 + 5+ 4, 2 rounds + 25 + 5 + 5, 3 rounds)

25 Double Unders
5 Burpee Broad Jumps
7 GHD Situps

-rest 5min
x 3 cycles

Notes: shoulders and chest was fatigued from yesterday's workout.  I feel that when your body is fatigued you have to strain a little bit more to get the movements done.  This leads to an increase in overall effort and a higher heart rate.  Strained my right pec on the pushups on the third set.  Combination of the pullups and the pushups was funky.  Nothing too serious just bothering me after the workout.  I will ice this evening and give it a go tomorrow.

PM Training:
6sets:
Run 200m @ 85%
rest 1min
+
5min Active Recovery
+
6sets:
Run 200m @ 85%
rest 1min
Times: :41, :42, :41, :40, :39, :39, :38, :39, :38, :37, :37 

Notes: Worked classes after my AM session, then decided to work on some olympic lifting technique.  Got a good sweat going so I led that right into my next workout.  Runs felt good.  Legs were a bit tired but I was able to keep a good pace and heart rate under control.  Cooled down with a backward facing 800m.

Friday, July 27, 2012

Training: 7/27/2012



Training:
A. Snatch: EMOM x 12 w/ 90% 1RM (195x5 (4misses), 190x10 (2 misses)
B. EMOM x 20min (alternating)
     3 OHS (increase weight) (115, 135, 155, 165, 175, 185, 190, 195, 200(m), 200)
     3 HSPU on Paralettes (no misses)
C. Heavy Prowler Push: 8x10sec; rest 50sec (150-340lbs.)


Notes: Felt good going into the workout.  Had a great night's sleep.  Technique is still off a little in the olympic lifts.  It wasn't until analyzing the video later on that I noticed I am bringing my hips toward the bar a little bit that either bumps the bar out, or throws me out of position.  I need to stay over the bar longer and continue the pull through my heels.  


I added a few extra sets at 190 because I missed a bunch of reps at 195.  Second couplet was okay.  My OHS still feels crappy.  Just can't squat straight down comfortably.  Not sure if its flexibility or just lack of strength in the position.  No misses on the HSPU.  Built up as I went on the prowler pushes.  Made sure to go heavy to get more of a strength emphasis than a conditioning aspect.



Thursday, July 26, 2012

Training: 7/25/2012



Training:
20min Reverse Shot Toss Practice (max toss: 36')
+
7 sets:
15sec Prowler Push (75m-70lbs.)
7 Burpees AFAP

Notes:  Hit this workout in the middle of the afternoon.  It was hot out (95+80%Humidity).  I figure if I train in the heat, and recover in the cool, it will be the best of both worlds.  I didn't really mind the heat all that much.  


Haven't done the reverse shot toss since the OPTathlon last October.  My max throw there was 29'4".  Today I was consistently hitting over 35'.  I think its a combination of getting stronger and also better technique.  A few more touches on this and I hope to consistently hit over 37'.  


Prowler pushes felt good.  I was focusing on leaning and pulling continuously instead of shoving on and off.  Didn't really feel a systemic lactate response until set 6 (it hurt).  Set 7 was painful as well but the intensity was still high.  All in all, a good days work.

Tuesday, July 24, 2012

Training: 7/24/2012



AM Training:
A. Triple Jump Practice x 10min
B. Hang Power Snatch: 5x2; rest 3min (170, 180, 185, 190, 195)
C. Back Squat: 3,2,1,2,1; rest 6min (295, 315, 340, 330, 350(f))


Notes: Felt very good this morning.  Good energy but lacked time this morning so I warmed up for 20minutes and hit the snatches.  Felt good with the technique and have to focus on pulling the bar back into my hips rather than driving my hips toward the bar during extension.  Back squats felt pretty good.  Hit a solid set of 2, but that was all I had and failed at 350.  I would rather make every one of the sets hard and miss the heavy single, than coast and hit the single.




PM Training:
12min AMRAP @ 80%:
2 Muscle Ups
5 Hang Power Clean (135)
Result: 7 rounds + 2 MU + 5 HPC 
-rest 5min
12min AMRAP @ 80%:
1 Rope Climb
15 Box Jumps (20")
20 Cal Airdyne
Result: 6 rounds
-rest 5min
12min AMRAP @ 80%:
5 Push Press (135)
5 T2B
20 Cal Airdyne
Result: 6 rounds + 5 PP + 5 T2B


Notes:  Hit the second workout in the middle of the afternoon.  Boy was it hot and humid.  No matter, I need to train in shit.  If I can handle this, I can handle any condition.  Muscle ups and hang power cleans felt great, and running was fine.  I was able to control the intensity here very well.  Second amrap, the intensity on the airdyne got a little higher and I started feeling a little weak.  Half way through I had to move out of the main gym to make room for a class so I switched the rope climbs to strict pullup + knee to elbow x 4 reps.  Last amrap, I didn't have a rower, so I did 20cal airdyne intervals instead of the 200m row.  Good effort this afternoon given the circumstances. 

Sunday, July 22, 2012

Training: 7/22/2012



AM Training:
A1. Deadlift: 3,2,1,3,2,1; rest 2:30 (365, 390, 415, 380, 405, 435)
A2. Press: 3,2,1,3,2,1; rest 2:30 (180, 190, 200, 185, 195, 207.5 (F))


Notes:  Felt pretty good this morning.  I was very focused on getting the job done today and not afraid to fail.  Body was very sore from the last few days of hard work, but as I warmed up the pain went away.  Nothing serious, just sore muscles.  


Deadlift technique is coming along.  This is becoming much more of a hip and hamstring movement for me than a quad and lower back movement.  I had zero lower back discomfort while doing the deadlifts.  Felt good to finally pull some big weights.  Press felt pretty good though my shoulder were a little fatigued.  Was pretty shot mentally after my last set of deadlifts but I gave a good attempt at 207.5.  I was very happy with hitting 195 x 2.


PM Training:
5min Z1 Airdyne
+
30sets:
30sec @ 90% (avg. ~400 watts)
30sec @ 50%
+
5min Z1 Airdyne


Notes: Was looking forward to this workout.  I really don't mind riding the airdyne all that much.  I guess it ties back to my days as a triathlete, spending 2+ hours on an indoor trainer hammering away at the pedals.  30min minutes on an airdyne doesn't seem like much after you have done that.  I wore a HR monitor to see where my perceived exertion was putting my HR.  I was putting out on average 400 watts/ interval and my heart rate varied from 155 to 162 (it got higher toward the end).  Knowing that this is where my heart rate is allows me to push and be confident that I will not put myself into too much of a lactate hole.

Saturday, July 21, 2012

Training: 7/21/2012



Training:
3min AMRAP @ 85%:
50m Shuttle Run
10 KB Swings (24kg)
10 Pushups
Results: 2 Rounds + 50m + 10 KBS, 2 Rounds + 50m + 10 KBS+ 2 Pushups, 2 Rounds +50m + 10 KBS + 3 Pushups
-rest 3min
3min AMRAP @ 85%:
15 Cals Airdyne
20m Front Rack Carry (185lbs.)
5 Burpees
Results: 2 Rounds + 3 cals, 2 rounds + 4 Cals, 2 Rounds + 2 Cals
-rest 3min
3min AMRAP @ 85%:
20 Double Unders
5 Box Jumps (30")
10 Situps
Results: 3 Rounds + 2 DU, 3 rounds + 20 DU + 1 BJ, 3 Rounds + 20 DU+ 4 Box Jumps
-rest min
x 3 ROUNDS THROUGH


Notes:  Didn't get a great night's sleep last night.  Woke up at 2:30am and didn't get back to sleep until probably 5am.  Woke up to the alarm at 7am and dragged my ass out of bed.  Got my game-face on and warmed up for the workout.  Did 3min rounds of Airdyne, skipping rope, and  running.  Did a little bit of foam rolling and ART on my subscap.  


The first AMRAP was the toughest of the three because of the KB Swings.  Pushups felt fine, and I focused on keeping a stable midline throughout.


Second AMRAP was okay.  Cruised at around 400 watts on the airdyne.  Focused on catching the cleans with a more vertical torso and elbows high.  Burpees were fine.


Unbroken on double unders on the last amrap.  Tried to push on this one because the power output on this AMRAP was relatively low.

Friday, July 20, 2012

Training: 7/20/2012



AM Training:
A. 10min Triple Jump Practice (25'6"-Max Jump)
B. Power Clean: Build to 1RM (275lbs.)
C. Power Clean: 8min AMRAP @ 90% of B (21)
D. Powell Raise: Build to 8RM (25lbs.)


Notes: Had moderate energy today.  Didn't have a great night's sleep but I did my best to get fired up for today's workout.  Triple jump practice went very well.  I broke up all three parts to the movement and practice being explosive from each.  I feel with a few more touches on this I could be somewhere around 26'.


I built up to the power clean doing a few reps with 135, then went 185, 225, 245, 265.  I missed at 265 the first time, then dropped back down to regroove the technique at 225.  Once it felt good, I built back up to 265, hit it, went to 275, hit it, then failed twice at 285 and called it quits.  I am getting good pull,  but I just can't seem to get my elbows around.  I am not sure if its the bar path or its just that I am not getting low enough to get my elbows around but that is preventing me from increasing the weight.  


The 8min AMRAP went okay.  Caught a few cleans too high bothered my wrists.  This number has to increase if I want to be competitive in this sport.  I know it will with hard work over time.


Powell raises were good.  I think I could have done 27.5lbs., but don't have that weight in the gym.


PM Training:
40min Run (70-75%)
Notes:  Hit this run in the evening when it was cooler.  I mixed in some light jogging, sprint walks, and tempo intervals.  I was really working on finding the gears and I definitely think it helped.  Made sure to keep the heart rate under 170 to keep from getting into too much lactate.

Wednesday, July 18, 2012

Training: 7/18/2012



AM Training:
7min Z1 Row
+
25sets:
30sec @ 90%
30sec @ 50%
+
7min Z1 Row
Results: 140-143m each go (held roughly a 1:46)

Notes: My butt was killing me during the first 15minutes on the rower.  From there I started getting into a groove and the pain went away.  My heart rate half way through the intervals was about 164 BPM.  I believe this is still in my "aerobic zone."  Wasn't judging the interval by the heart rate but by feel, but it is good to know where I am at.  I was holding 1:36s at the end of last season so there is definitely room for improvement here.

PM Training:
10min AMRAP @ 80%:
5 Burpees
10 KB Swings (24kg)
200m Run
Results: 5 Rounds + 5 Buprees + 10 KB Swings
-rest 5min
10min AMRAP @ 80%:
5 Box Jumps (24")
10 Situps
20 Double Unders
Results: 11 rounds + 5 Box Jumps + 3 Situps
-rest 5min
10min AMRAP @ 80%:
5 Toes to Bar
10/10 Walking Lunges
200m Row
Results: 5 rounds + 5 T2B + 10/10 Walking Lunges + 80m


Notes: Good day today.  First double of aerobic training and I was surprised at how well I did given the fact that I haven't any aerobic training over the last couple months aside from recovery runs.  I have been keeping touches on Crossfit movements during warm-ups, but aside from that, nothing.  My back started to tighten up during the KB Swings, but other than that everything went very smoothly.  Went unbroken on double unders after the first set.  Everything else unbroken.

Tuesday, July 17, 2012

Training: 7/17/2012



AM Training:
A1. Back Squat: 3,2,1,3,2,1,10; rest 2:30 (275, 305, 325, 290, 325, 355 (f), 255)
A2. Bench Press: 3,2,1,3,2,1,10; rest 2:30 (275, 285, 300, 285, 290, 305)


Notes: First good night's sleep in a while.  I took an epsom salt bath before getting to bed last night and I felt very relaxed and was able to get to sleep rather easily.  Woke up feeling refreshed and ready to hit today's first workout.  Legs felt good, and I had no pain in my shoulder bench pressing (made sure to warm-up well).  The bench press numbers continue to steadily increase.  I think I jumped up too much on my heavy single back squat and got buried by 355 lbs..  A lesser trained me would have tried that weight again due to the frustration.  The more trained knows that there is always another day.  I was pleased with hitting 255 for 10 (rather easily).  Good morning session.




PM Training:
5min Z1 Airdyne
+
3 sets:
20sec @ 70%, 80%, 90%
rest 2min
+
5 sets:
20sec @ 97%
rest 3min
Calories: 18, 17, 19, 19, 20
+
4 sets:
30sec @ 95%
rest 4:30
Calories: 19, 25, 28, 23
+
10min Z1 Airdyne

Notes: Max heart rate during this session was 180 BPM(during the final 30sec interval) and it was recovering to 122 BPM.  I found that standing still after the interval allowed my heart rate to drop the fastest (within 1:30-2min).  From there I walked around and tried (unsuccessfully) to keep the blood from pooling in my legs.  It seems I have learned to deal with these intervals better.  Go by the percentages and staying consistant rather than going all out and continue to deal with fatigue based training.  For the first lactate session of the new year, felt pretty damn good.

Monday, July 16, 2012

Training: 7/15/2012



'Training:
A. Press: 3x2 @ 85% 1RM; rest 3min (175)
B. Build to 1RM Chinup (100)
C. 40 Strict CTB Chin-ups for time (8:19)
D. DB Ext. Rotation: Build to 8RM (30)

Notes: Had trouble geting to sleep the previous night again.  Decent amount of energy going into the workout.  Presses were easy.  Missed 102.5 by a little bit.  Just couldn't hit the lock out.  Strict chinups weren't too bad.  I pushed it on the runs because I wanted to see what my legs could do.  All good for the DB ext.   I am going to tightened up my diet a bit to see if that helps the sleep issues.

Saturday, July 14, 2012

Training: 7/14/2012



Training:
A. Power Snatch: 10x1; rest 3min (wave load) (155,175,180,165,180, 190, 175, 195, 205f, 205f,205f)
B. Snatch Balance: 3x3 @ 80%; rest 3min (155, 165, 165)
C. Deadlift: 3x2 @ 85% 1RM; rest 3min (362.5)
D. GH Raises: 3x20; rest 2min

Notes: Didn't get a great night's sleep.  I have been having trouble getting to sleep lately.  I am thinking of doing a epsom salt bath tonight.  For some reason I am just not tired as I get to bed.  Got my workout in after teaching classes.  I was pretty pumped to snatch but I started losing steam after set 6.  First time I have snatched this season and my pull was a little off.  I still tied a PR so I wasn't completely displeased.  The weight feels light on the pull, just a little forward.  Deadlifts felt good.  GH raises crushed my hamstrings.

Friday, July 13, 2012

Training: 7/13/2012

AM Training:
7min Z1 Airdyne
+
20 sets:
30sec @ 90%
30sec @ 50%
+
7min Z1 Airdyne

Notes: Kept the watts on the intervals at around 370-410.  I am beginning to be able to discern the difference between localized fatigue and systemic fatigue.  This has been something I have been afraid to get into during MAP training.  I get a heavy burn in my quads and I mistake this for going lactic.  I have to keep the burn going and just push without fear of going systemically lactic.


PM Training:
10min Z1 Run
+
40min Continuously:
30sec Ring Support
10/10 Ginga Lunge Stretch
30 Heavy Rope Double Unders
15sec L-Sit
8/8 KB Snatches (16kg)
5/5 Pistols
100m Fat Grip Farmer's Walk (35lbs.)
+
10min Z1 Run

Notes: Worked on some skills and mobility here.  I have been working on some drills my doc gave me for my squat.   It comes from the SFMA (grey and cook) seminars and it has really helped my OHS.  I will film later and post.  Can't wait for tomorrow.

Wednesday, July 11, 2012

Training: 7/11/2012




Training:
A. Hang Power Clean: 4,2,4,2,2; rest 4min (215,235,225,245,255)
B1. Back Squat: 3x2; rest 3min (295)
B2. Bench Press: 3x2; rest 3min (255)
C. Prowler Push: 5x15 @ 100%; rest 3min (90lbs.)


Notes: Nice day of training.  Had trouble getting to sleep last night again (this has been consistant lately).  Had decent energy going into the workout knowing that I would get to try out some speed lifting for the first time since regionals.  The HPC was a nemesis for me at the regionals, so I really wanted to go after the reps.  Hit the regional weight for an easy 4.  This definitely excites me this early in a training cycle (and the new year).  Worked on keeping the hook grip to prevent having to re-grip after each rep.  Didn't let me get my elbows all the way around on a few yeps, but it is something I hope to get used to.  


Back squats felt heavy today, bench felt light.  Warmed up for about 10min for the prowler sprints (building the weight, interval, and intensity).  I am going to make a concerted effort to not ruin my lactate work because I didn't properly warm-up.  Right from the get-go , I tried hard to push all out for the prowler sprints.  There was no significant drop off or increase from set to set.  Steady.  It's good to be getting into a fresh cycle.





Tuesday, July 10, 2012

Training: 7/10/2012

Training:
10min Z1 Run
+
Power Snatch: 7x3; rest 1min (115)
+
Hang Power Clean: 7x3; rest 1min (165)
+
10min HS Walking Practice
+
30 TGU (16kg)
+
Heavy Double Unders: 5x30; rest 1min
+
10min Z1 Run

Notes: First workout of the new cycle.  Had decent energy this morning and was pumped to do some snatching and power cleans.  Running felt good, as did the handstand walks and TGU.  Played around with some obstacles and paralettes.  


Tweaked my technique a bit and have a different focus.  Bar path was good.  I will have to see how this works out with heavier weights.  


Threw in some heavy rope double unders which were rough.







Saturday, July 7, 2012

Training: 7/7/2012

Training:
A1. Press: 6,1,6,1 @ 20x1; rest 2min (165, 190, 170 (7), 205)
A2. Wtd. Mixed Grip Pullups: 6,1,6,1 @ 20x1; rest 2min (49, 87.5, 52.75, 101.25)
B1. Single Arm DB Press: 2x6-8 @ 21x1; rest 2min (60,60)
B2. Fat Bar Pullups: 2xAMRAP; rest 2min (10,10)
C. DB Ext. Rotation: 4x5/5 @ 40x0; rest 45sec b/t (25)


Notes: Today is my last day of my lifting cycle.  Mixed feelings getting out of this.  I am wondering if I am now strong enough?  Will I be able to retain this strength?  How will this translate into the olympic/speed lifts?  Only time will tell I guess.  Felt good today.  I had good energy going into this workout even though I got a lousy night's sleep.  Presses felt good, but I am having a hard time completing the top of the pullups when they are heavy.  This seems to be my weakest point in the movement.  Good with FB pullups and db ext. rotation.

Friday, July 6, 2012

Training: 7/6/2012

Training:
A. Deadlift: 6,1,6,1 @ 21x1; rest 4min (330,415,365,427.5)
B. Rack Pulls: 3x3-5 @ 31x1; rest 3min (315,335,345)
C. Snatch Grip Deadlift: 1x16 @ 3111; rest 3min (185)
D. Reverse Hypers: 3x6-8 @ 2013; rest 2min (40lbs.)

Notes: Felt good going into today's workout.  Had a great night's sleep and was fired up with new shoes, straps, and dead-lifting technique.  I have always been a clean grip dead-lifter (shins with forward lean and more of a push from toe to heel off the ground).  I have always felt more emphasis on my lower back and quads here than my hamstrings and glutes.  I made the decision last week to tweak my dead-lifting technique to be more power-lifting style.  I worked with AJ to change my form.  Keys: 1. vertical shin, 2. hips back 3. flat feet 4. lean back and pull straight up. I played around with the technique for a few sets with my weightlifting shoes on and when I couldn't really get my form right I took them off and was able to get in a much better position.  When my shins get leaning forward, my butt shoots up off the ground.  I still get my shins forward on occasion, but it is drastically better then the car wreck that my dead-lift has been.  


Rack pulls felt good.  Snatch grip was the only thing that made my back flare up.  Reverse hypers felt okay.

Wednesday, July 4, 2012

Training: 7/4/2012

Training:
A1. Bench Press: 6,1,6,1,15 @ 20x1; rest 2min (230,285,240,302.5)
A2. DB Row: 6,1,6,1,15 @ 20x1; rest 2min (82.5, 110, 90, 125)
B1. DB Incline Press: 2x4-6 @ 30x0; rest 90sec (205, 210)
B2. Ring Rows: 2x8-10 @ 20x0; rest 90sec
C. Powell Raise: 2x4-6 @ 3030; rest 60sec b/t arms (25, 25)
+
10sets
20 Heavy Rope Double Unders
rest 1min


Notes: Headed out early today for some paddle boarding.  First time I have gone out and I enjoyed it.  Hit the workout a few hours later.  Good spirits and energy throughout the workout.  I didn't eat nearly as much as I did yesterday before the workout and I felt a hell of lot better. Bench and row felt good today, though my left biceps tendon still bugs me.  High rep sets were brutal, but good.  Finished off today with some heavy rope double unders that are just killer on the forearms and shoulders.  I am going to incorporate these into workouts going forward.

Tuesday, July 3, 2012

Training: 7/3/2012

Training:
A. Back Squat: 6,1,6,1,15 @ 21x1; rest 4min (235,290,255,315(f),195)
B1. BB Split Squat: 4x4-6 @ 30x1; rest 60sec b/t legs and 2min (105,115,120,135)
B2. Zercher Carry: 4x10sec; rest 2min (245,265,285,305)

Notes: Energy level was low going into this workout.  I think it was because I ate too close to the workout.  I felt heavy and lethargic throughout the entire workout.  I had to suck it up and do the best I could.  I was pleased with how the sets of 6 felt, but I was a little disappointed missing 315.  Just didn't have the mental power to push through the stick point.  Oh well, next time I guess.  I was pleased with my set of 15.  Boy did it hurt but I getting better at those long sets.  BB split squats felt better when my legs are fresh.  Bumped up the weights on the zercher.  Another day down.  Another day closer to my goals.

Sunday, July 1, 2012

Training: 6/30/2012

Training:
A1. Press: 6,1,6,1 @ 20x1; rest 2min (160, 187.5, 165, 202.5)
A2. Wtd. Mixed Grip Pullups: 6,1,6,1 @ 20x1; rest 2min (46.5, 85, 51.5, 100)
B1. Fat Bar Pullups: 2xAMRAP; rest 2min (8,8)
B2. Single Arm Shoulder Press: 2x6-8 @ 21x1; rest 2min (55,60)
C. DB Ext. Rot: 5x4/4 @ 40x0; rest 45sec b/t arms (25)
+
2 sets:
100m Fat Grip Farmer's Carry (30lbs.)
65 Unbroken Double Unders

Notes: I was banged up from the night before so I condensed my two workouts into one.  It was the best I could do with the way I felt prior to the workout.  Once I got warmed up I was feeling good, and training later in the day, I had a good amount of energy.  Hit some solid presses.  I definitely feel my pressing is more advanced than my pulling.  I am going to start transitioning into using a heavy rope to build shoulder strength for double unders, at least for a while.



Training: 6/29/2012

AM Training:
A. Deadlift: 6,1,6,1 @ 21x1; rest 4min (325,390,340,410)
B. Good Mornings: 3x6-8 @ 3111; rest 2:30 (100,100,115)
+
2 SETS:
35 Plate Flips
65 Unbroken Double Unders

Notes: Felt pretty good this morning and had a good amount of energy.  Lower back was a bit sore from squatting the other day.  I was definitely more fatigued than the previous Friday.  Hit some good numbers in the deadlift.  Knowing what weights I need to hit was beneficial.  I am going to work on my deadlift technique this week.




PM Training:
A. Snatch Grip Deadlift: 8,8,16, @ 3111; rest 3min (205,235,185)
B. Rack Pulls: 3x6-8 @ 31x1; rest 3min (295,325,345)
C. Reverse Hyper: 2x8 @ 2013; rest 90sec

Notes: Had better energy in the afternoon session, although my back was cooked from the morning.  Went heavier than last week on the snatches, although the platform was shorter (45lb. plate rather than 10" riser).  Rack pulls felt good, as did the reverse hypers.