Wednesday, May 27, 2015

Training: 5/26/2015

Swim 100m/rest 20 sec x 10 - intervals 1 & 6 are fast, the remainder are slower
--3 min recovery b/t sets 5 and 6--
1. 1:26
2. 1:49
3. 1:47
4. 1:44
5. 1:45
6. 1:24
7. 1:47
8. 1:46
9. 1:48
10. 1:47+
300m easy c/d swim
ELDOA T6/T7 - 60 sec

Notes: Hit this in the morning and felt good going into the workout.  Warmed up quickly and got right to work.  The first interval felt ok, and the second set it was tough to recover but I fought through and got back into rhythm.  I played around with entry placement and wider tracks.  It seemed to help a bit.  The second fast 100m was faster than I have gone since coming back to swimming.  Technique was much better on this set.  Again, took about a set to get my lungs back, but was able to get back to work.  Hit 300m after slow and steady taking some rests and playing with technique.  Need to remember to keep my chest facing the bottom of the pool and not forward!

Training: 5/25/2015

A. Hang Power Snatch: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (165,175,185)
B. Snatch DL: 3 x 3,3,2; rest 3 min (255,275,285)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - build from last week
notes-really focus on concentric power/speed; no grinders (315 x 4x2)
D1. Front Foot Elevated Front Rack Split Squat: 2 x 6-8 @3010, rest 1 min b/t legs (95,125)
D2. Scap Pullups: 2-3 sets of quality reps - have someone give you tactile cues on correct scapular movement if possible (complete)

Notes: Today was Memorial Day, so I worked a couple of hours in the morning and then came back to train.  I didn't sleep great last night so I was tired throughout the morning, however I lied down for a bit and felt okay going into today's session.  Hang power snatches felt pretty good, but I felt I was swinging the bar out a bit.  No misses but weren't the most crisp reps.  Felt disjointed.  Snatch grip deadlifts weren't too bad today and went heavier than last time.  Back squats felt better today and I was hitting doubles with 315 for all sets.  Didn't really feel the split squats in the front leg too much.  Maybe just traditional alt. lunges next time would work better.  Had someone cue me on the scap pullups.  Feel some tightness underneath the clavicle.

Rest Day: 5/24/2015

Notes: Feeling good today though my legs are a little tired from yesterday.

Training: 5/23/2015

15-20 min aerobic warmup + activation/mobility work, just a few gymnastic skills

(try to experiment with different breathing cadences today)
AD 30 sec @90%aerobic/20 sec easy x 18 (note 20 sec recovery now..)
--3 min recovery b/t sets 9 & 10-- (~400watts/set)
20-30 min easy aerobic work - your choice

ELDOA T6/T7 - 60 sec

Notes: Felt pretty fresh going into today's training session.  Wasn't too fatigued from the previous days session.  Hit a solid aerobic warm-up and then got to work.  Was able to keep over 400 watts for most sets today on the airdyne.  It was definitely rough but not maximal effort.  I tried to work on different breathing patterns and see how that affected leg fatigue.  I found that if I had slower breathing patterns my watts fell off.  High cadence breathing left me gasping for air a bit.  I think the best breathing pattern that I found was a 2 count in (more O2) and a 1 count out.  I will have to play around with this for sure.

Training: 5/22/2015

A. Power Clean: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80% (195,210,225)
B. Explosive Back Squat: 3-4 x 1; rest 3-4 min - 85-92% avoid tough grinders (315x2, 325x3)
C. Reverse Hypers: 2 x 6-8 @1011; rest 2 min (complete)
3 rounds:
5 Bar MUs
20 Wallballs
50 DUs
20 T2B
5 Ring MUs
rest 3 min b/t rounds
1. 2:45
2. 3:03
3. 3:04+
10 min c/d Complete
ELDOA SI/L5 - 60 sec

Notes:  Felt good going into today's training session and was able to warm-up fairly quickly.  Built up the working weight and get right to work.  Pull felt a little disjointed but overall pretty food.  Back squats felt surprisingly heavy today.  Last set was a bit of a grind so I cut it there.  Gymnastics work went well.  Finally catching my stride on the bar muscle ups and feel more confident with the other movements.  Broke on the second set of muscle ups because my arms were sweaty.  Still need to work a little technique here but they are slowly starting to improve.

Rest Day: 5/21/2015

Notes: Shoulders are feeling a little beat up from yesterday's work.

Thursday, May 21, 2015

Training: 5/20/2015

(video to come)

A. Jerk from blocks: 1 rep EMOM for 15 min, 5 @70%, 5 @75%, 5 @80%
B. Front Squat: 3 x 6; rest 2-3 min - ~70-75%
notes-complete a set of Scap Pullups in each rest - have someone give you tactile cues on correct scapular movement if possible
C1. Tall Kneeling or Standing One Arm DB Press: 3 x 6-8 @21X1, rest 90 sec
C2. One Arm DB Bent Row: 3 x 6-8 @20X1, rest 90 sec
D. Trap 3/Ext. Rotators work

Notes: Felt pretty good going into today's training.  I have been sleeping well so recovery has been on point.  I have been having some trouble over the last week with anterior shoulder tightness and I can't pinpoint exactly where it is coming from (pec, lat or thoracic).  Jerks were a little forward today and the lockout wasn't crisp.  Definitely think the hips need to stay back a bit on the dip and drive because I am getting caught behind the bar a bit.  No misses, but definitely need to workout on it a bit.  Front squats were tough for 6 reps.  The front squat definitely exposes my lack of positioning and I am forced to recruit more from my lower back because of a non-upright torso.  Wanted to focus on good technique so maxed out today at 225lbs. (which still felt heavy).  Played around with some hack squats as well.  They definitely smash the quads but they are awkward and the bar ends up hitting my legs around the hamstring.  DB presses felt good and got up to 60lbs. each arm (very solid).  Rows felt awesome. The last cycle I was doing with the pulley and focusing on scap work has definitely allowed me to use that more effectively.  Overall, a decent training session.  

Training: 5/19/2015

Swim 300m/rest 1 min x 3 - swim the second 50m of each interval fast, the rest at aerobic pace
5 min c/d
ELDOA T6/T7 - 60 sec

1. 5:24
2. 6:30 (accidentally went 350m)
3. 5:31

Notes: Man was this a tough workout.  Warmed up for about 5min or so with some swim drills and then got to work.  Focus for today was to get the hips rotating to power to stroke.  First interval felt good.  Second interval I accidentally hit the lap button and didn't know whether or not I swam 300m, so I did an extra 50m just to make sure.  The last interval was rough.  It was mentally draining to continue to breath and pull under fatigue.  Definitely feel my aerobic recovery system building here.  Overall solid workout though my belly was filled with air from today's training.  

Training: 5/18/2015

A. Hang Power Snatch: 4-5 x 2; rest 2-3 min (185,185,185,190,195)
B. Snatch DL: 3 x 3; rest 3 min (240,255,265)
C. Explosive Back Squat: 4-5 x 1-2 @20X1, rest 3 min - ~85%RM (315lbs. x 4 sets of 2)
notes-really focus on concentric power/speed
2 sets of:
2 rounds:
10 alt'ng Pistols (your choice of variant)
15 Pullups
then, run 400m @70% after 2 rounds
Time: 7:23

Notes: Felt good today.  Warmed up pretty quickly and then got to work.  Pull felt decent though I realized I am getting out of the way of the bar on the way up, instead of allowing the bar to travel on a more straight line.  Need to work on this a bit.  Hit a PR hang power snatch double and it felt pretty easy.  If I clean up that little technical fault I know I can be hitting 205lbs. very soon here.  Really focused on the SGDL to get that pull squared away off the floor. On the warm-up sets, I placed a PVC in front of my shoulder in order to reenforce driving with my legs and not leaning back (don't want to short the legs and compensate with my lower back).  Having such a strong back has it's perks, but I don't want to be using it here as it throws of the line of the pull.  265lbs. felt solid!  Back squats were a little heavy today.  Probably because I haven't squatted to full depth in a while.  Despite this fact, I was able to hit doubles @ 85% of my 1RM for 4 sets.  Cut the sets there because the bar speed wasn't staying consistent.  I moved onto the tester and got some warm-up in during the rest of the back squats.  Hit a few pullups and got the shoulder a bit warmer.  Ankles were pretty flexible and stable today.  I needed to wear running shoes during this workout as I was running so this was my first workout ever that I was doing pistols without wearing lifters!  I did pretty damn well too.  Need to continue to push the shoulder and ankle flexibility and stability.

Rest Day: 5/17/2015

Notes: Feeling good.

Training: 5/16/2015

20-25min Aerobic Warm-up
For Time:
20 Box Jump/SD 30"
20 Strict T2B
20 Wallballs 30lbs (or, to 11' if you only have a 20lb)
20 MUs
20 Wallballs 30lbs
20 Strict T2B
20 Box Jump/SD 30"
Time: 9:35

10-15 min c/d
ELDOA T6/T7 - 60 sec
ELDOA SI/L5 - 60 sec

Notes: Got into the gym early to complete this one.  Hit 5min of row, airdyne, and running before going into some activation work and then hitting this workout.  I didn't really know how long this would take me since the toes to bar were strict.  The focus for this workout was to be relentless, and this is something I am going to integrate into my testing from here on out.  It isn't about big sets on these longer workouts.  It's just about going after it and when it hurts, keep going.  Find a way to get it done and don't stop until it's over.  Stayed steady on the box jumps, and strict T2B were broken into sets of 10/5/5.  Wall balls were unbroken on both sets.  Went right over from the wall balls into an unbroken set of 5 muscle ups.  From there I went 2's and 3's with short rest.  Need a little work on my muscle up technique as I know I am leaving reps on the floor here.  Back side hurt more than the front side.  I was happy that I was able to push for all 9 minutes.  I recovered after about 5 minutes of a 15 minute walk to cool down.  I did some trap workout afterward.

Saturday, May 16, 2015

Training: 5/15/2015

A. Snatch : build to a heavy single (227.5lbs. PR)
B. C&J: build to a heavy single (285lbs. (300lb. clean PR)
C. Paused Back Squat at parallel: 2 x 2 @23X1, rest 3 min (305,325PR)
D. 3 rounds for quality:
5 min AD @Z1
Wtd Box Pistols to 14" x 8/leg @20X0 (12kg)
Reverse Hypers x 10-15 @1011 (gh raises)

ELDOA SI/L5 - 60 sec

Notes: I had a thought the other day that if I have to be technical while warming up for lifting, then don't go to maximums.  It constantly makes me frustrated.  If I am going to go all out, there can be no thought of technique or failure, just going after it with whatever I have in the tank.  Today I went 95,135,185,205,227.5 for a PR.  The pull didn't feel great, but I can feel in the better positions and increase in strength.  Once I figure out how to get off the floor better, I know I can hit 235 on the snatch easy.  Haven't gone heavy in the clean since the open.  Used my belt for the first time since the open as well so that gave me a little more confidence.  I smoked 265lbs. so went to 285lbs..  That was a 8/10 and I barely locked the jerk out cleanly.  I decided to go after 300lbs..  I chalked up and just pulled while trying to scrape it up my shins.  Though it was a hair forward, I was able to stand up after a bit of a struggle.  I had nothing left after standing up and was soon going dark, so I dropped the bar.  I was very happy to break the 300lb. part though, especially because I am this early into the offseason and I am also doing a good amount of aerobic training and testing.  I attribute this to my improvements in ankle and hip mobility, along with my improvements in mindset and psychology.  I went on to hit a PR pause double at parallel which was tough.  Pistols felt great though I need extra work on my left ankle.  It is behind on rotation and flexibility but both are continuously getting better.

Rest Day: 5/14/2015

Notes: Felt good today.  Heel is healing up.  

Training: 5/13/2015

A. Snatch tech work - 10-15 min, keep it light (complete)
B. Power Clean off blocks + High Box Jump/SD: 3 x 1+1.1+1.1+1; rest 20 sec/4 min (215lbs.)
notes-PC @~75%, then one explosive BxJ. Rest 20 sec, repeat, etc. CNS priming.
C1. One Arm Cable Rows: 2 x 8-12/arm; rest 90 sec (28kg)
C2. 1/2 Kneeling SA Landmine Press: 2 x 8-10 @30X1, rest 90 sec (55lbs.)
D. Trap 3 work (complete)

ELDOA T6/T7 - 60 sec

Notes: I have a cut over my achilles that I sustained yesterday after a lifeguard opened a door on it.  I was worried about it so I went to urgent care and they told me it was superficial and didn't need stitches.  I was relieved to say that least.  I took caution in today's workout and went light on the snatch tech work.  Just worked positioning in the readjustment.  Felt good though I need to work off the floor a little more.  Maybe with a PVC on the shoulder?  Block work felt good and for the first time in a long time, I am feeling the sit in the hips.  Rows and landmine presses felt good.  All good on trap work.

Training: 5/12/2015

6min Swim Warm-up
Swim 300m; rest 1min x 2
(***Second 50m is fast, the rest aerobic each set)
1. 5:18
2. 5:24

Notes: Felt pretty good going into today's training session.  Focus on my stroke was to make sure that my upper body was rotating properly and that I wasn't turning my head too much to breath.  The 50m sprint was difficult to recover from but I gained confidence as I went forward knowing that I can continue to get work done, and not have to stop.  I can see good carryover from the swim training to workouts.  Just don't stop moving and breathe.  

Training: 5/11/2015

A. Snatch: 3 x 1; rest 3-4 min - @85%
B. C&J: 3 x 1; rest 3-4 min - @85%
C. Clean Pull: 2 x 2; rest 2 min - 90%
D. Paused Back Squat at parallel: 3 x 3,3,2 @23X1, rest 3 min
E. Reverse Hypers: 2 x 10-15 @1011, rest 2 min
(ensure that you stay in a hollow position & don't go into extension)

Notes: I was moving well today, but off the floor on the snatch and clean and jerk I was having issues.  I am not able to drive with my legs off the floor  In addition, I am having trouble with my readjustment.  I was able to hit 4 snatches at 205lbs., which was good, but they didn't feel crisp.  Jerks felt a little off as well.  Just not able to cleanly lock things out, may need a few touches there.  Clean pulls felt great, and I wish I was using my legs like this when I was doing my snatches and clean and jerks.  Thought there was just to sweep and push.  Back squats felt good and I hit 305lbs. for a triple which was a PR and 320 for a double which was also a PR.  Ankles and hips are feeling very good.  Need to work some tech on that pull.

Sunday, May 10, 2015

Rest Day: 5/10/2015

Notes: Feeling good today.  Getting some good sleep lately.

Training: 5/9/2015

15-20 min aerobic warmup + gymnastic skills
AD 10 sec @95%/50 sec easy spin x 14 (900+ watts)
--3 min recovery--
AD 30 sec @90%aerobic/30 sec easy x 24 (400+ watts all but 5 sets)
Run 10 min easy (1mile run)
ELDOA T6/T7 - 60 sec

Notes: Man was this a tough workout mentally.  The number of sets was daunting and the pace at which I was trying to hold was challenging.  The burning in my legs was immense, but I tried to push hard and block out the bad thoughts with positive thoughts and play.  Lungs weren't the limiter here, but leg burn.  Recovery feels good between sets.

Training: 5/8/2015

A. Power Snatch: 6 x 1; rest 90 sec - ~80% (195x6)
B. Power Clean + Jerk: 6 x 1; rest 2 min - ~80% (245x6)
C. Paused Back Squat at parallel: 3 x 3,2,1 @23X1, rest 3 min (295,315,330)
D. Reverse Hypers: 1 x 10-15 @1011, rest 2 min (complete)
3 rounds:
3 Bar MUs
5 C2B
7 T2B
5 Ring Dips
3 Strict Deficit HSPU
Time: 3:28

Notes: Today went great.  During the warm-up with just the bar, I really focused on driving with the legs at the top and landing through flat heels.  Having this mentality in the beginning gave me confidence that once the weight gets to that position, I need to finish with the legs, and not the lean-back.  Hips behind the heels is also very important.  Built up quickly to the working weight and hit these every 90 seconds.  I was really focusing on driving with the legs and sweeping and then, a few sets in I got the hips going down at the top and things started to really click.  Clean and jerks felt really good and I could really tell that I need to sweep the bar on the cleans and finish with the legs at the top.  Squats were better than last time and I am feeling more and more comfortable from this position.  Need to spend some time on gymnastics work, but I don't want to waste my energy and put too much stress on the joints outside of days that I need to.  For the testers, I need to keep the attack mentality and keep driving forward instead of stepping back and resting. I can't be afraid to fail.

Rest Day: 5/7/2015

Notes: Feeling a bit more confident with training.  Need to get my shoulders figured out today, I think I figured something out however.  

Training: 5/6/2015

A. Snatch: 6 x 1; rest 2-3 min - @70,75, then 4 singles @~80% (155,175,195x3,205)
B. CnJ: 6 x 1; rest 2-3 min - @70,75, then 4 singles @~80% (215,235,255x4)
C. Clean Deadlift: 3 x 1 @31X1, rest 3 mins - ~80-90% (365,395,420)
D. Front Squat: 3 x 3; rest 2 min - 70-80% (235x 3)
E1. One Arm Cable Rows: 3 x 8-12/arm; rest 90 sec (58lbs.)
E2. 1/2 Kneeling SA Landmine Press: 3 x 8-10 @30X1, rest 90 sec (55lbs.)

Notes: Man what a couple of days can do to your technique.  Finally pulled myself together and was able to get off the floor better.  Need to focus on everything staying nice and tight and driving with the legs.  If I am not tight, I cannot find tension and will therefore use my lower back more, or tip forward too much.  Hit 195 with no issues at all and one rep at 205 for good measure.  Just need to work on sitting the hips at the top a bit and I will be where I want to be.  Clean and jerks felt pretty good though my shoulders weren't in the greatest position for the jerk.  Shoulders felt tilted forward.  Clean deadlifts were tough after the lifting but I was able to hit a PR at 420 clean grip.  This was also the heaviest I have gone since injuring my back in June of last year.  Front squats were tough because I was so tired after A-C.  Need to work on better squat technique.  Hips down with torso vertical, not hips back.  Accessory work went well.

Training: 5/5/2015

Swim 100m/rest 20 sec x 8 - intervals 1 & 3 are fast, the remainder are slower
1. 1:28
2. 1:56
3. 1:32
4. 1:58
5. 1:52
6. 1:53
7. 1:50
8. 1:45+
300m easy c/d swim

Notes: Starting to really hit my stride with my swim stroke.  Really needed to focus on keeping my weight forward and staying nice and balanced in the water and using the hip drive.  I am a few swim sessions away from being able to swim effortlessly.  Left shoulder was bugging me a little during the faster sets, and I was getting a head ache because I was rotating my head to breathe and putting strain on my neck.  Need to be able to rotate to breath.  

Training: 5/4/2015

A. Snatch: 6 x 2,2,2,1,1,1; rest 2-3 min - @70,75,80,8,5,90,85% respectively (165, 175,185,195(f,f,f,1,1)
B. C&J: 6 x 2,2,2,1,1,1; rest 2-3 min - @70,75,80,8,5,90,85% respectively (215,225,240,255,270,255)
C. Paused Back Squat at parallel: 5 x 3,2,2,1,1 @23X1, rest 3 min (build to 85% effort) (295, 310, 320,325)
D. Reverse Hypers: 2 x 10-15 @1011, rest 2 min (complete)
(ensure that you stay in a hollow position & don't go into extension)
3 rounds:
10 Strict Pullups
20 Wallballs
rest 1 min b/t rds
Complete Unbroken
Trap 3 work (complete)
ELDOA SI/L5 - 60 sec

Notes: Felt tired today and couldn't get the shoulders loose.  Still tight from Friday.  Man did the pull feel terrible today.  Just couldn't get things to feel right.  Squats felt good though and I was able to heavier than last week.  Strict pullups didn't feel great because the shoulders weren't in a good position.  Wall balls felt great.

Sunday, May 3, 2015

Rest Day: 5/3/2015

Notes: Working on some technique today

Saturday, May 2, 2015

Training: 5/2/2015

15-20 min aerobic warmup + gymnastic skills
AD 10 sec @95%/50 sec easy spin x 12 (~<900watts b="">
--3 min recovery--
AD 30 sec @90%aerobic/30 sec easy x 20 (18/20<400 b="" watts="">
Run 10 min easy
ELDOA T6/T7 - 60 sec

Notes: Woke up today after a pretty good night's sleep and ate a little fruit before heading to the gym to train.  Hit 15minutes of progressive intensity Airdyne and then did a little activation work on my hip internal rotators and hip flexors.  The first 12 sets were rough as the lactate was systemically painful.  Hit the recovery piece then got into the 20 intervals.  These were tough as my CNS was a little jacked up from the 10sec intervals.  The first 10 seconds of each interval were fast (over 540 watts), so I really had to focus on not pushing too hard.  Half way through I wasn't sure if I was going to be able to keep up the intensity as my legs were burning pretty bad.  Shifting my thinking into having fun and playing with the sets.  Imagined I was in the Tour de France and I was making a move every 30 seconds.  Getting into a more playful mindstate allowed for motivation on the back half.  Felt good a couple minutes after and then ran an easy mile to cooldown.  

Training: 5/1/2015

A. Block Snatch Pull + Snatch off blocks: 4 x 1+1; rest 2-3 min - 80-85%
B. Block Clean Pull + Clean (mid-thigh): 4 x 1+1; rest 2-3 min - 80-85%
C. Paused Back Squat at parallel: 3 x 3,3,2 @23X1, rest 3 min
D. Cross-Under Shrimp Pistol: 2 x 4/side w/slow control, RAN
AMRAP in 8 min:
10 Push Presses 135lbs
15 T2B
20 Box Jump/SD 24"
20 min c/d
ELDOA SI/L5 - 60 sec

Notes: Got a better night's sleep last night so felt good going into training.  Block work felt pretty good and went with 210lbs. for all sets today (though I tried one rep at 215lbs. and it wasn't there).  Still having an issue with bumping the bar out (not keeping my hips back).  Need to do a little extra work here.  Went heavier than last time on the cleans (took out the pull as it was feeling awkward).  Paused squats were heavier than Monday and felt good (RPE 8/10).  Went right from there into the AMRAP as I didn't have much time before class.  Hit this workout with a training partner which was great since I was able to push hard and think about beating someone and not just sitting back at my own pace.  Pushed the pace as hard as I could.  Limiter was pace on box jumps (leg burn).  Unbroken on push press and 8/7 after first round of T2B.  Just tried to keep moving as quickly as possible and minimize the amount of rest between sets, not just trying to go unbroken the entire time.  After class I worked on ankle flexibility and am getting closer to sitting in the bottom of a pistol on the right side.  Left side is a little behind but I am get closer to being able to bang them out with no problem.  Just need to keep working hard.  The isometric work along with PAILS/RAILS has been really helping.     

Rest Day: 4/30/2015

Notes: Pretty sore and tired from the last couple days of training.  Need to eat and rest!

Training: 4/29/2015

A. Jerk Balance: 4 x 3; rest 90-120 sec ~ 55% of Jerk (135,135,135,145)
B. Split Push Press Behind the Neck: 4 x 3; rest 90-120 sec ~60% of Jerk (165,165,165,175)
(let me know how A/B feel/go)
C. Clean Deadlift: 4 x 2,2,1,1 @31X1, rest 3 mins - moderate/heavy (365x2,395x2,410x1,365x2)
D1. One Arm Cable Rows: 3 x 8-12/arm; rest 90 sec (58lbs.)
D2. 1/2 Kneeling SA Landmine Press: 3 x 8-10 @30X1, rest 90 sec (50lbs.)
E. Trap 3 work

Notes: Didn't get the greatest sleep the night before.  Warmed up with isometric activation work and get to the jerk drills.  I did tall jerks at 135/145lbs. and noticed that I tend to drive with the muscles of the front of the shoulder and not the upper back.  BHN push presses were tough at first but definitely like them as they force you to use your upper back muscles to drive up or else the bar will be pushed forward.  Since I wasn't feeling too fresh today, I was conservative with the deadlifts.  Hit some solid reps and then wrapped it up.  Rows and presses were probably the most difficult part of the workout since there is a lot of burning there.  Finished up with T3Rs with 2lbs.  

Training: 4/28/2015

Swim 100m/rest 20 sec x 6 - intervals 1 & 3 are fast, the remainder are slower
Times (swims):
Times (runs):
300m easy c/d swim
6min Z1 Run

Notes: Got to the pool feeling a little tired and a little nervous on how this workout would go.  Stroke felt pretty good but after my third set I was pulled out of the pull because of lightning.  I decided to run 1:45 repeats with 20 seconds rest.  Got some good breathing work in.  Calves were a little sore after but I was glad I didn't let the weather ruin my workout completely.

Training: 4/27/2015

A. Block Snatch Pull + Snatch off blocks: 4 x 1+1; rest 2-3 min - 75-80%
B. Block Clean Pull + Clean (mid-thigh): 4 x 1+1; rest 2-3 min - 75-80%
C. Paused Back Squat at parallel: 5 x 3 @23X1, rest 3 min (~65-70%ish)
D1. Wtd Box Pistols to 14": 2 x 8-10 @20X0, rest 1 min b/t legs
D2. Reverse Hypers: 2 x 8-10 @2012, rest 1 min
(ensure that you stay in a hollow position & don't go into extension)
D3. Strict Pullups: 2 x 10-12, rest 1-2 min
notes-keep ribs down on pull, chin just to bar height
ELDOA L5/S1 x 1min

Notes: Slept pretty well last night and worked on isometric activation exercises for my warm-up.  Felt a little tired afterward but definitely warm.  OH felt great.  Snatches felt pretty good today.  Went with 205lbs. for all sets as I knew that would be a challenge but it would allow me to get some solid work in.  Still feels a little funky in the pull on both the snatch and clean.  I am not bringing the bar back to me and instead allow my hips to slide forward.  Need to work on that. Squats felt good.  Didn't go too crazy as this was my first time hitting them.  Wtd. pistols were performed barefoot and felt after I did the isometric work ahead of time.  I was able to get to depth no problem and relatively stable.  Reverse hypers were kept light.  Did pretty well with the strict pull-ups as I opened up the shoulder ahead of time.  ELDOA felt good and didn't have any issues with pull-ups and my lower back spasming.  

Rest Day: 4/26/2015

Notes: Spent today working on various isometric/activation exercises for hip internal rotation and ankle flexibility.

Training: 4/25/2015

30min Z1 + Flow Work

Notes: Left hip is bothering me today.  It was also made worse by the new PRI left hip capsule stretch.  Working on the ankle flexibility as well with some isometric loading with activation included.