Press, Kettlebells

Foam Roll 5x@
Olift PVC warm-up

Press
45x5
95x3
115x1
135x1
145x1
150x3, Failed goal set was 5 reps

Then, did a few HSPU on parrelletes, 3-1-1. Then..
KB Complex 35lbs bell
10 Swings
8/8 High Pull
6/6 Snatch
4/4 Clean and Press

I played with a few other KB drills...like snatching the 53lbs, double KB cleans, etc. First time doing swings in a long time. I think I may have been overextending with the hips, stressing my lower back when working with the bell. I worked on keeping myself tight (to take a punch). We will see how the back holds up.

As for the press, last day doing it. I failed on my linear progression for the first time today. Time to move on to other shoulder exercises for awhile.

Back Squats

Foam Roll 5x@
My mobility 3x@
Olift PVC 5x@
BE 10x
GHD Sit-ups 10x
Kipping Pull-ups 10x
HSPU 10x

Back Squats
45x5
135x5
225x3
265x1
295x1
305x5-Goal Set, hard, consider a 5lbs jump next time.

Jump Rope Complex
100 Singles
50 Running Skips
Some Double Unders...between 5-10
Did 3 complexes.

Soccer

Lost today 3-2. I played so-so, never really creating to having any opportunities. I did get one goal, but not too happy with the effort.

I am tired lately. Back at work, a lot of call, long days, etc. I definitely need to take a step back and evaluate training and goals, but my main emphasis is on quality training, not quantity. 2 solid workouts done when fresh will get me closer to my goals then 3 on, 1 off or 5 days a week. That I know.

Deadlifts, Chin-ups

Foam Roll 5x@
Olift warm-up w/PVC
BE 10x
GHD Sit-ups 10x
Kipping Pull-ups 10x
HSPU 10x

Deadlift
135x5
225x3
275x1
315x1
345x1
355x5-Goal Set, felt heavy, but did all 5 without a hitch

Weighted Chins
BWx3
+35lbsx1
+70lbsx1
+88lbsx4, F#5, could not get chin over bar.

Soccer

Played soccer today. My team won 6-2, I had 4 of the goals. Overall I played pretty well, despite little sleep (I stayed up with the twins Sat night) and spent the morning called into work. My right hamstring got tight about 10min into the game, it is still tight now.

Snatch

Foam Roll 7x@
My moblity
Olift warm-up w/PVC

Snatch-Power snatches, received lower and lower
65x1
95x1
115x1
135x1
155x1
165x1
175x1
185x1received just about parallel
195xF
195xF
195x1-Received in full squat
205xFx3-missed 3 attempts, got under it.

Played with power to squat snatch. Felt okay, next time will go back to split to see if I can do better then 195lbs.

Back Squat, Press

Foam Roll 10x@
Olift PVC warm-up
BE 10x
GHD Sit-ups 10x
Pull-ups 10x
Push-ups 10x

Back Squat
45x5
135x3
225x1
275x1
295x5-Goal Set, felt a little off tonight. Definitely think 305 is doable, if I "nerve up"...did not "nerve up well tonight".

Press
95x1
115x1
125x1
135x1
140x5-Goal Set-about time to drop to 2.5lb increases

This whole thing took 27min. Not a lot of time and the the lack of enough warm-up sets in the back squat was a cause of them feeling a little off. I felt myself drifting forward coming out of the hole.

Soccer

Played on a new team today. I ran hard, and will feel it tomorrow. Ice shower now, foam roll, but in the end, need to get in shape for soccer. We tied 1-1, I did not get any goals, but I had a few opportunities, I could not finish today.

Deadlifts, Weighted-Chins

Foam Roll 10x@
Olift w/u PVC
ABE 10x
GHD sit-ups 10x
Chin-ups 5x

Deadlifts
135x5
245x3
295x1
325x1
345x5-Goal Set, felt strong enough

Weighted Chins
+35lbsx1
+55lbsx1
+70lbsx1
+85lbsx5- Goal Set

I had some pizza last night and 2 Coors lights, for lunch a big mexican meal. This morning I feel like crap, headache, did not feel like training. Today was the only day to get these lifts in. Happy with lifts in light of how crappy I feel.

Fixed Gear

Rode the fixed gear an hour. Nice ride, great to get outside.

Back Squats, Jump Rope

Foam Roll 10x@
Oly warm-up
BE 10x
GHD Sit-ups 10x
Pull-ups 15x
Push-up 15x

Back Squats
45x5
155x3
225x2
265x1
295x1
315x3-Goal Set-felt strong enough

Jump Rope work: doubles and running in place.

Right shoulder began to hurt yesterday. I did a lot of DU practice and was using way too much of my right arm, not both wrists. Do not know if it was that, or Moday press/ring dips DOMS, or flying a kite with Jack or feeding the twins. Keep note. It was tight today, but squats felt fine.

Press, Ring Dips

Oly warm-up w/PVC
Then 10x@:
SS
BE
GHD Sit-ups
Kipping pull-ups

Press
45x5
95x1
115x1
135x1
145x1
150x3-Goal Set

Weighted Ring Dips
+45lbsx7repsx3sets, 2min b/t sets

Did some DU practice, those are not not flowing. The press went all right, I did like the warm-up progression.

Deadlifts, METCON

Various Warm-up drills, OHS, Passovers, squats, etc.

Deadlift-WL belt, barefoot
135x3
225x3
275x1
315x1
345x1
365x3-Goal Set, felt strong

METCON
20-15-10-5
Wall Ball (20,15,7-3,5)
Kipping Pull-ups, no BFK (20,15,5-4-1,5)

Sprints, Mountain Biking

Early
6min walk, various dynamic mobility drills while walking
5 Intervals:
Run 1min, 20s getting faster, 20s sprint, 20s slow down
Walk 2min
6min walk home w/mobility drills

Done on the trails w/ Clancy. The last interval was all out sprint for 50s.

Later
45min Mountain Bike ride w/ Jack on trails. Did not go hard, just weaved through the trees.

Press, Hang High Pull/Ring Dips

Foam Roll 10x@

Press
45x3
95x1
115x1
125x1
130x1
135x1
140x1
145x1
150x1
155x1
160x1
165xF-failed, got the bar over my head, but could not press it out.

METCON Circuit
10,8,6,4,2
95lbs Snatch Grip high pulls from the hang
Ring Dips

Well, the press was weaker then past, but looking back, I have not devoted the time for it, nor I have done a lot of other exercises with carry over...bench press, push press, dips, etc. I will keep at the press, using 160lbs to base loads off of.

The little metcon was fun. I thought about it, did not know how 95 would feel, the load felt okay. I did consider doing hang power snatches, but wanted to give my lower back a break after the press. I did power snatch the last set of 2. I used the snatch grip high pull from the hang to focus on driving the bar straight up with the hips and then keeping it close by using my upper back.

Deadlifts, Wallballs, later..Jump Rope GHD Sit-ups

Foam Roll 7x@
Passovers w/PVC 5x
OHS 5x
Sots Press 5x
BE 10x
GHD Sit-ups 10x
Pull-ups 10x

Deadlift-barefoot, WL belt
135x3
225x1
295x1
335x1
365x1
385x1
395x1
405x1-Goal set

Wallball
20 (12-8), rest 1min, then 8,4,2..wanted to do 3 sets of 20 w/1min between each, but the grass was wet, the ball got wet and became too difficult to do them unbroken, which is the whole point for me at this time. I recently heard "own a movement before you do it at intensity", I have to agree with that statement.

So...later, I did:
3 Rounds
50 Running Skips with Jump Rope
20 GHD Sit-ups

The last set of 20, quick break at 12 to reset my feet. All else unbroken. The running is a little more powerful then singles, not quite DUs, but I am not skilled enough at DU to include them in conditioning.