Friday, May 31, 2013

Rest Day: 5/30/2013

HRV: 100 (-2/green)
HR: 52

Notes: Woke up at 2:15am and couldn't get back to sleep until about 4am.  I think this is associated with blood sugar because this is happening like clock work recently.  I am in bed by 10pm and then up at almost exactly 2am (4 hours).  Maybe I will eat a little less before going to bed here on out and push the heavier meals to earlier in the day.

Training: 5/29/2013



HRV: 102 (+2/green)
HR: 51

Training:
A. Fat Bar Deadlift: Build to Max (245)
+
10 rounds for time:
10 Box Jumps (20")
100m Run
10 KB Swings (24kg)
100m Run
10 Burpees
100m Run
Time: 29:09 (Max HR: 188, Avg. HR: 173)

Notes:  My L5/S1 is smoked as of writing this post (Friday).  I haven't done bounding box jumps in quite some time and I thinking hitting 100 of them the other day has left me sore.  It could be something else but that is the only thing in the testing over the last week that I haven't done before.  Fat bar deadlift is what it is.  I know their are multiple factors on that one but the bottom line is that I don't have a strong grip with thicker bars.  Something I see can be improved upon.  

10 round test went well.  No slowing down throughout though my heart rate crept up in order to keep the intensity high.  No spilling over, just some high breathing work.  Stayed efficient on all movements and I was happy that my back didn't lock up with a lot of hip extension work.  Felt spent afterward but only because I was moving for almost a full half hour.

Tuesday, May 28, 2013

Training: 5/28/2013



HRV: 98 (-/green)
HR: 52

Training:
A. TnG Power Snatch: Build to 3RM in 3 Heavy Sets (155,165,180)
+
300 FY (229 cals, Max HR: 186, Avg. HR: 177. HR after 1min: 170, HR after 3min: 135)

Notes: Legs are still pretty sore from Saturday's workouts.  Warmed up with a bit of mobility and dynamic stretching then got to power snatches.  Focus for power snatches was dropping the hips down behind the heels and continuing up.  Once that happened staying in a good position and not jumping backward.  

Warmed up for 300 F.Y. with 3x1min/1min @ 85%.  Found the mark where I was pushing it but not spilling.  I decided to go with increasing intensity for 3:20 intervals.  3min in I was feeling very good, but when I kicked up the intensity, the legs weren't there.  I suppose they are still pretty cooked from Saturday's testers.  Tried my best to increase the intensity again for last 1min.  Paced it better than ever because and came out with a 7 cal PR.  Needs improvement but I am happy with how I felt before, during, and after.

Sunday, May 26, 2013

Rest Day: 5/26/2013

HRV: 98 (-4/green)
HR: 55

Notes: My legs are pretty damn sore, but otherwise I feel pretty good.


Training: 5/25/2013



HRV: 101 (-2/green)
HR: 51

AM Training:
50 Back Squats (135lbs.)
40 Pullups
30 Push Press (135lbs.)
50 Front Squats (85lbs.)
40 Pullups
30 Push Press (85lbs.)
50 OHS (65lbs.)
40 Pullups
30 Push Press (65lbs.)
Time: 21:42

Notes: I was off yesterday so I was pretty fresh going into this workout.  As I warmed up however, I felt the effects from the testing I did on Thursday and back squats felt pretty heavy.  Either way, I knew that this workout was going to suck.  I only made it through the push presses the last time I did this workout in 2012 regionals.  I withdrew from the competition because my back locked up.  I have been working on muscular endurance work, so I kept the thought in the back of my head, and how much pain I went through over the last two months.  Nothing could be as bad as that.  First set of back squats I went 30/20.  Hit the pullups in 20/15/15.  Got back to the bar for the push presses and hit them in 10/10/10.  Shoulders felt good and didn't back problems during those reps.  Went on to the front squats at 85lbs. and those were rough.  The weight was lighter so it allowed me to hit in sets of 10, but that just made it hurt more.  The next set of pullups was the worst part of the workout.  They hurt my entire body and my left hand had a small tear.  Heart rate was jacked.  Got back to the bar for the push presses and was able to knock those out in sets of 10.  Stript down the bar to 65lbs. and then attacked the last set of overhead squats.  Hit the first 15 reps, dropped, then another 15 squats and dropped.  Hit the next 15 in 5s bringing the bar to my back to rest.  Back to the pullup bar and hit another 15 off the bat.  Grip started to go so I just tried to make it through as best as possible.  Back to the 65lb. push presses and hit those in sets of 10 with little rest.  I was pretty smashed afterward.  My heart rate was very high for about 15 minutes.

PM Training:
100 Double Unders
50 HSPU
40 Toes to Bar
30 Shoulder to Overhead w/ Axel Bar (160lbs.)
90' Front Rack Walking Lunges
Time: DNF (finished toes to bar at 6:12)

Notes: Legs felt a bit blasted as did my shoulders but energy was pretty good going into this one. Warmed up with some mobility and each of the movements and then got to work.  I decided to use the fat-bar we had at the gym in place of the axel bar.  This turned out to be a mistake.  Went unbroken on the double unders and kept the heart rate down.  Went right into a set of 15 HSPU and then did sets of 10 and 5 from there on out with about 20 seconds rest between sets.   Went to the T2B and did a set of 15.  My grip was pretty crushed so it was tough to get in a good rhythm for the toes to bar.  Finished the toes to bar at 6:12 and then headed to the shoulder to overhead.  The fat bar was almost impossible to clean properly and the size of the bar on my shoulders made it hard to breathe.  It took close to 6 minutes to complete the shoulder to overhead and when I went into the walking lunges, it was almost impossible to keep the bar racked.  Rather than push it further and risk injury, I decided to stop the workout there.  When I went back and looked at the size of the axel bar (according to rogue's website), the diameter is 1.9".  The diameter of bar that I was using was 2.15".  I did learn how to hand a fat bar in the process and to rely on my push jerk with heavier weights.



Friday, May 24, 2013

Rest Day: 5/24/2013

HRV: 103 (+6/amber)
HR: 50

Notes: Body feels good, need a day off to feel fresh though.

Training: 5/23/2013



HRV: 97 (-2/green)
HR: 56

Training:

AMRAP in 4 min:
1 Gasser (5-10-15)
10 KB Swings 70lbs
Results: 4 rounds + 1 Gasser
--3 min recovery--
AMRAP in 4 min:
15 cals Airdyne
20 Double Unders
Results: 3 Rounds + 15 Cals
--3 min recovery--
AMRAP in 4 min:
Row 100m
15 Pushups
Results: 4 Rounds + 100m Row
--3 min recovery--
AMRAP in 4 min:
30 sec Versa Climber
6 Burpee Box Jump-overs 20"
Results: 3 Rounds + VC + 5 Burpee Box Jump over

Notes: Felt tired today but knew that as soon as I warmed up I would feel better.  I was right.  Hit a solid 25 minute mobility and warm-up session and then hit two 20sec airdyne sprints to pre-load lactate and fatigue.  First AMRAP, my HR was jacked after the first set of KB swings but I was able to hold a solid pace for the entire workout.  Second workout was a bit easier but still the airdyne killed my quads.  Tripped on a few sets of double unders.  Need to just let the rope come around and not force it.  Third AMRAP I realized I couldn't keep the pace on the rower up.  Keeping it below 1:45 was a big challenge.  I think I need some exposure to the rower in the future.  Last AMRAP went well and I was able to push hard toward the end.

Thursday, May 23, 2013

Training: 5/22/2013




HRV: 99 (green)
HR: 54

Training:

A. Front Squat: 15 x 2 reps; rest exactly 20 sec (220-complete)
B. Push Press: 15 x 2 reps; rest exactly 20 sec (200-complete)
C. For time:
50 Thrusters 95lbs
50 Pullups
50 HSPU
Time: 11:24

Notes: Another good night's sleep.  Felt good going into today's workout but my lower back was a bit roasted from yesterday's workout.  Warmed up with mobility and then built up to the front squat weight.  Front squats didn't feel too bad though my brain hurt a lot by the end.  I was also breathing pretty heavily.  Shoulders were burning from push presses.  Lower back was also tightening up towards the end.  

I was looking forward to the metcon and was confident going in.  My pacing and muscular endurance is better than it has ever been.  Though the front squats and push presses took a lot out of me, I think I was able to go pretty quickly through this workout.  Thrusters were in sets of 10, and pullups were 20, 15, 15.  I knocked out 10 HSPU on the first set and then broke them up into mostly sets of 5 after that.  Shoulders were smoked by the end.  Happy with this workout.

Wednesday, May 22, 2013

Training: 5/21/2013




HRV: not working
HR:

Training:

For time:
30 Burpees
30 Power Snatch 115lbs
Run 400m
20 Burpees
20 Power Snatch 145lbs
Run 200m
10 Burpees
10 Power Snatch 175lbs
Run 100m
Time: 21:52
+
10 min recovery
+
15 min AMRAP at 80%:
Airdyne 30 cals
5 Triple Unders
10m Bear Crawl
Results: 4 rounds + 30cals + 5 Triple Unders

Notes: Felt much better today.  Had a good energy going into the gym and my mindset is very good right now.  Warmed up for a solid 45 minutes with mobility and then worked up to 175 snatch with burpees preceding each set.  Stayed smooth and consistant on the first set of burpees and then hit the first 30 snatches in sets of 3 with about 10-15sec rest between sets.  First 400m hurt but I kept the training I have been doing in the back of my mind and brought my HR back down before heading back in for my second set of burpees.  Second set of burpees were consistant but I could feel my lower back tightening a bit.  I focused on keeping my hips in a good position and then got to the second set of snatches.  I hit the 145s in sets of 3 also with one set of 2 resting roughly 15 to 20sec betweens sets.  I was worried that the 175 bar would be really heavy at this point and it didn't disappoint.  First 3 reps went up okay but the 5th rep I failed so I slowed everything down so I didn't miss anymore reps.  Had trouble getting under the bar with my legs and lower back fatigued.  Happy with my effort and I thought I did well on this workout.

15min recovery felt very good and I was fine afterward.  Hit a set of 5 triple unders in a row.   

Rest Day: 5/20/2013

HRV: 94 (-2/amber)
HR: 58

Notes: Taking today to rest and swapping with Tuesday.

Monday, May 20, 2013

Training: 5/19/2013




HRV: 97 (-/green)
HR: 56

Training:
A. Front Squat: 15x2; rest 30sec (220)
B. Push Press: 15x2; rest 30sec (200)
C. Angie (14:45)

Notes: Slept much better last night and was excited to train.  Got the gym early and warmed up then worked on my snatch a little bit.  Training to raise my catch position a bit but also resist throwing my shoulders back.  This move causes me to jump back placing the bar in from of me.

Front squats felt good and I tweaked my technique a bit, keeping the upper back tight.  This dropped my elbows a bit but it lead to a better squatting position. I did the same for push press and it helped there as well.

I moved on to Angie.  Goal for the pullups was to hit 10 reps at a time and then count to 10 before getting back on the bar.  Hands were probably the biggest limiter.  Broke pushups into sets of 10 as well but dropped down to fives toward the end so I didn't have to rest as long.  Situps felt better than the last time I did this.  Air squats weren't fast but consistant.  One thing that I take from this workout is to not rush through a workout.  I have to stay methodical and chip away.

Rest Day: 5/18/2013

HRV: 97 (-1/green)
HR: 56

Notes: Got a lousy night's sleep last night.

Saturday, May 18, 2013

Training: 5/17/2013




HRV: 97
HR: 52

AM Training:
Airdyne 10 min @Z1
+
Airdyne 30 sec @90%/30 sec @50% x 25
+
AD 10 min @Z1
Complete

PM Training:
A. Snatch: build to a heavy single (205)
B. C&J: build to a heavy single (275)
C. Back Squat: 3 x 3,2,1; rest 2 min (295,325,335)
+
12-9-6
Thrusters (135lbs.)
KB Swings (70lbs.)
Time: 3:01

Notes: Didn't get a great night's sleep but got up and got to my first workout.  Hit the Z1 work and then got to the intervals.  Quads were a bit sore but paced the first 5 sets so that I didn't blow up.  Progressed nicely from there and ended feeling fairly good though the intervals hurt.

Hit the second workout at noon at CF Squad.  Great gym.  Didn't take long to warm-up but my energy was definitely low.  Was conscious of not digging too deep in building up to my heavy singles.  I was going to call it with 2 misses in each lift.  Snatch is starting to really frustrate me.  I think I am going to have to raise my bottom  position because I can't catch a weight in the bottom.  It is really frustrating for me.  My snatch number has been stuck for over a year now.  205 on the snatch and 275 CNJ are okay numbers, just disappointed that these numbers aren't getting any bigger.

Legs were pretty dead going into the clean and jerk but I was able to hit a good number.  Again,  not something great, but good.  Back squats felt heavy after the olympic lifting work but no misses.

Metcon went well.  Especially since I have not done any high power metabolic work in a long time.  Hurt a bit afterward but nothing crazy.  Thrusters felt heavy but not undoable.  


Training: 5/16/2013

HRV: 102 (+3/green)
HR: 53

Training:

AMRAP in 4 min:
1 Gasser (5-10-15)
10 Burpees
Results: 4 rounds
--3 min recovery--
AMRAP in 4 min:
15 cals Airdyne
10 Wallballs to 11'
Results: 3 rounds + 9cals
--3 min recovery--
AMRAP in 4 min:
5 T2B
10 Box Jumps 20"
Results: 8 rounds

Notes: Felt very good today.  Warmed up for about 30 minutes, hitting some airdyne sprints before I got to work.  First workout wasn't too bad and I was able to hold a good pace throughout.  The second workout, the airdyne got tough on the second round.  That is where I noticed that my quad were smoked.  Last workout AMRAP I was able to hold a steady pace throughout.  Heart rate got really high but again, I was able to keep pushing.

Wednesday, May 15, 2013

Training: 5/15/2013



HRV: 102 (+3/green)
HR: 54

Training:
A. 20 Power Cleans For Time w/ 225lbs. (3:20)
B. Front Squat: 15x2; rest 40sec (220)
C. Push Press: 15x2; rest 40sec (200)

Notes: Feeling much better over the last few days.  Warmed up after heading to Atlantic Grove Chiropractic and my energy was very good today.  Technique felt pretty good today but didn't want to push the pace too much and turn my form to crap.  I am getting more comfortable with my technique and now it is about getting exposure to heavier weights so I can get set more quickly move the weight.  

Front squats felt good though I was getting some funkiness in my knee.  Need to remember to initiate the movement from my legs not lower back.  Push presses felt good though my right wrist was bothering me.  

Rest Day: 5/14/2013




HRV: 99 (+3/green)
HR: 54

Notes: feeling better every day......

Tuesday, May 14, 2013

Training: 5/13/2013




HRV: 96 (+1/green)
HR: 55

Training:

AMRAP in 20 min @80(HR 160 +/- 5bpm):
Run 400m
12 Wallballs
8 T2B
8 Ring Dips 
Results: 5 Rounds + 400m + 12 Wall Balls
--5 min rest--
AMRAP in 20 min(HR 160 +/- 5bpm):
Row 500m
10 Power Clean 95lbs
25 Double Unders
Results: 5 Rounds + 100m Row
--5 min rest--
AMRAP in 20 min(HR 160 +/- 5bpm):
VC 2 min 
5 Burpee Broad Jumps
Handstand Walk back
10 GHD Situps
Results: 4 Rounds + Versa Climber + Burpee BJ + 3 Ball Slams

Notes: Feeling much better.  Got up and got to the gym to get warm.  Warmed up for about 45 minutes with mobility and activation drills and then got to work.

First AMRAP wasn't too bad though the wall balls for my HR up the most.  Focused on staying relaxed and breathing throughout.  Runs felt good.

I flip flopped the next two amraps because a class was going on and I didn't have access to a rower.  The versa climber is upstairs so I did ball slams instead of GHD situps (probably better for my back anyway).  Stayed relaxed on burpees and I went unbroken on the HS walks.  These have been feeling much better since working on gymnastics skills regularly.  Only problem was that it was getting a bit dicey with the wet floor!

Last AMRAP I tried a new strategy to recover my HR more quickly.  I knelt down when my HR crept up.  With my hands on the bar, as soon as my HR went back down, I continued to work.  The only thing that would be a concern with this method is that when I stand back up, my HR will naturally go back up a little (and visa versa on way down).  I don't know the science behind this, but if it works, who cares?

Sunday, May 12, 2013

Training: 5/12/2013



HRV: 96 (+11/green)
HR: 55

Training:

A. Front Squat: 15 x 2 reps; rest exactly 50 sec  (217.5-complete)
B. Push Press: 15 x 2 reps; rest exactly 50 sec (197.5-complete)
C. OHS: 50 reps for time, 95lbs; rest 3 min when done (2:04)
D. Pullups: 50 for time; rest 3 min when done (1:05)
E. Pushups: 2 x 40 for time; rest 90 sec (3:03-working time)

Notes: I have been antsy to get back to training since getting a nasty head-cold.  I knew I had to take my time however, and remain confident that I still have the abilities that I have built over the last few months.  During the front squats and push presses, I felt a little groggy and HR was getting a bit jacked.  Body felt good however (shoulders, hips, etc.).  Squat felt great today.  Stretched my calves beforehand and I think this definitely helped.  Keeping the hips underneath and driving the knees out also felt real good.  Worked on pushing the chest through on the push presses.  No problem with any of the reps.

OHS felt really good.  Better they have before in my life.  2 years ago, I would have been frightened by a workout like this, and now I relish in the fact that I have worked hard on my squat and it definitely shows.  Positioning was good but I had to stay focus on keeping the hips in line and not over-extending my hips.  Knees out and keeping upper back tight.  Rested about half way through for about 15 seconds and then before that last 2 reps just to make sure I didn't drop the bar.  Accidently did 49 reps.

After the OHS, my shoulders and upper back were a bit fatigued, so I was unable to get the height that I needed to complete reps after the 42 rep.  Took about a 10sec rest and then finished up the set of 50.  

Blood was pooling in my arms so the pushups were pretty tough.  Was able to grind through them and complete relatively quickly.  Overall after the workout, I felt GREAT and I am very excited to put the last week behind me.

Saturday, May 11, 2013

Training: 5/11/2013

HRV: 86 (-11/amber)
HR: 60

Training (changed due to HRV):
10min Z1 Airdyne
+
Warm-up:
3 sets:
15 Scapular Shrugs
5 Bar Dips
+
Wrist Series
Wrist Pushups
First Knuckle Pushups
Fingertip Pushups
Wrist Rocks
+
A1. Pseudo Planche Pushup: 3x15
A2. Xiopeng Backward: 3x5/side
B1. Plank Hold: 3x60sec
B2. Straddle Modified Reverse Hyper 3x5/side
C1. Tripod: 2x60sec
C2. Static Seated Shoulder Flexion: 2x10sec


Training: 5/10/2013

HRV: 96 (+5/green)
HR: 54

Training:
A. One Power Clean EMOM until failure (add 10lbs. on the minute) (255)
B. Split Jerk: 5x1 @ 85% 1RM; rest 90sec (267.5 failed two reps)
+
5 rounds for time:
4 Power Snatch (155lbs.)
8 Lateral Bar Hopping Burpees
Results: completed 1.5 rounds

Notes: Was feeling a bit better today.  As I got into my workout I felt my body was feeling pretty good but my energy was down and I felt weak.  Stayed conservative on the power cleans.  Missed a couple of reps on the split jerk because of sloppy dip and drive.  Tried the tester but quit after the power snatches.  I knew if I went any further it could potentially jack me up.

On the positive side, I was able to get a bit of technique work in on both the snatch and power clean.  Needed to sweat this workout out.  Hopefully I will be able to get back on track tomorrow.

Friday, May 10, 2013

Rest Day: 5/9/2013

HRV: 92 (+1/red)
HR: 61

Notes: the cold still lingers.

Wednesday, May 8, 2013

Training: 5/8/2013

HRV: 91 (-6/red)
HR: 60

Notes: Another poor night of sleeping.  Head cold has sunk in so I am just going to relax today, get some sun, and push today's workouts to tomorrow.


Tuesday, May 7, 2013

Training: 5/7/2013



HRV: 97 (-1/amber)
HR: 54

Training(training modified due to amber HRV score):

AMRAP in 3 min @HR~165-170:
1 Gasser (5-10-15)
10 Burpees
Results: 3 rounds
--3 min recovery--
AMRAP in 3 min @HR~165-170:
15 cals Airdyne
10 Wallballs to 11'
Results: 2 rounds + 14 cals
--3 min recovery--
AMRAP in 3 min @HR~165-170:
5 T2B
10 Box Jumps 20"
Results: 5 rounds
--3 min recovery--
AMRAP in 3 min @HR~165-170:
10 HR Pushups
20 Double Unders

Notes: came down with a cold yesterday and it effected my sleep last night.  Was restless all night  and woke up feeling groggy.  HRV was amber so I reduced the work load for the day and played the intensity by ear.  First AMRAP felt good though my HR got up quickly on the shuttle runs.  Held my breath on the wall balls and it jacked my HR up on the second AMRAP.  I had to stop for a bit to let the HR come down.  Last AMRAP was good but the turn-over on the T2B got my HR up.  Felt pretty good and I am hoping I am on the upswing on this cold.

Training: 5/6/2013




HRV: 98 (-4/green)
HR: 53

AM Training:
MAF Test:
30min Airdyne for calories @ exactly 153 BPM
Results: 479cals (last time: 436cals)

Notes: Wasn't feeling 100% when I got up.  Got a lousy night of sleep because I went to bed a little later than usual and I am under a bit of stress.  Did about 2min of mobility and then got on the airdyne.  Was able to do 43 more calories than last time.  Felt much better throughout too.  This is a pretty objective test and it shows that my aerobic fitness has improved (on the airdyne at least).  We will have to wait and see if this translates to high rep eccentrics (ie-crossfit)

PM Training:
A. EMOM x 20min
Even-3 muscle ups
Odd- 7 Russian KB Swings (90lbs.)
Results: Completed Unbroken
B. Front Squat: 15x2; rest 60sec (215-complete unbroken)
C. Push Press: 15x2; rest 60sec (195-complete unbroken)

Notes: Was feeling pretty run down by the end of the day and energy was low.  Was planning on napping in the middle of the day but again, stress levels were too high so I just got warm and started my workout.  Muscle ups felt pretty good.  Hips are opening nicely, but the transition through feels a little forced.  I am not rolling through like I am supposed to.  I don't know if this is a mobility issue or a mind-body issue.  I will have to do a bit of tech work to nail this down so that I will be able to string together larger sets.

Front squats felt heavier today (went up 15 lbs.).  Legs were a bit tired from the airdyne in the morning, but by the 6th set, I was in a groove.  Push presses were heavier than last time as well.  Need to have my feet turned out just a hair to prevent the knees from being tweaky.  Mind was a bit show at the end of this.  

By the end of the day I was coming down with a head cold.  Have to rest up and ride this one out and be extra careful not to push too hard.  I would rather back off for two days than have this thing linger for longer.

Rest Day: 5/5/2013

HRV: 100 (+1/green)
HR: 53

Notes: Done with my deload and ready to hit my next cycle.  This is going to be a bit different than the last one as we build up to a testing phase......

Saturday, May 4, 2013

Training: 5/4/2013



HRV: 100 (-/green)
HR: 53

Training:

AMRAP in 25 min @80%: (HR 160 +/- 5bpm)
Run 400m
5 HSPU
10 Box Jumps 24" step down
15 Situps
20 Double Unders
Results: 6 rounds + 400m Run

Notes: Woke up early and got to the gym.  Had a off night of sleeping and was a bit tired warming up but I got things together.  First ten minutes were a little difficult but I got into a rhythm for the rest of the workout and felt good.  No trouble on any movements and with tweaks in HSPU technique, they felt very easy today.

Friday, May 3, 2013

Training: 5/3/2013



HRV: 100 (-3/green)
HR: 53

Training:
A. Front Squat: 15x2 @ 65%1RM; rest 60sec exactly (200 complete)
B. Push Press: 15x2 @ 65%1RM; rest 60sec exactly (185 complete)
C. AMRAP Pullups x 1attempt (70)

Notes: Felt pretty good going into training but I had a feeling of dread knowing that I had the amrap set of pullups at the end of the workout.  Did some mobility and activation drills and felt good doing both the front squats and push presses.  My goal was 70 pullups and I was able to hit it.  Limiter was ability to get my chin over the bar (not grip or lats).  Hands and shoulders fine afterward.


Thursday, May 2, 2013

Rest Day: 5/2/2013

HRV: 103 (+3/green)
HR: 51

Notes: Had a weird itch attack last night that lasted almost the entire night.

Training: 5/1/2013



HRV: 100 (-/green)
HR: 52

Training:

A. Snatch: build to a heavy single (205lbs.)
B. Clean: 3 x 1.1.1; rest 3 min - moderate effort on these (195,215,225)
C. Split Jerk from blocks: 4 x 1 @85%1RM; rest 90 sec (267.5)
D. Front Squat: 3 x 3 @75%1RM; rest 2 min (227.5)

Notes: First day lifting heavy since starting my deload.  Also my first day having caffeine in three days.  Snatches felt pretty good warming up, but I didn't realize until afterward that I wasn't dropping and extending but rather letting the hips drift forward.  Came close a bunch of times with 215 but just couldn't stand up with it.  Cleans felt pretty good though I was bumping the bar out with my hips a little (again need to drop the hip and extend).  Split jerks felt pretty good. I need to tinker around with being a little bit more agressive in driving into the bar with my arms as I drop down quickly.  I feel that they are heavier than usual.  Front squat felt good though I felt my torso inclined forward a bit.


****went to sleep last night and I had an itch attack.  I felt itchy all over my body and couldn't get to sleep.  It wasn't anything I was wearing or detergents.  Perhaps it was something I ate?  I had some cheese on my burger at dinner.  Maybe a reaction from caffeine? Hmmmmm.....