Clean and Jerk

Seated Hip Stretch
Foam Roll
Joint Mobility
Olift w/u w/PVC 4@

Clean and Jerk
135x1
165x1
185x1
205x1
225x1
235xF-knee hit in the hole
235xF-did not turn over the bar
235x1
245x1x2-Goal Set was 245x1x3-shut down d/t 235 misses

Seated hip stretch
Mackinze extensions
Foam Roll
Static Stretching

I am reading Tommy Kono's second book. His approach to lifting is a little different and I just over thought the 235s, focusing on getting tall instead of just lifting. I shut down the 245 after 2 d/t the 3 attempts at 235.

Another note, big weekend with Thanksgiving, then my nephew wedding. A lot of beer and cake, plus travel. I was very, very sore yesterday. I was no doubt pretty inflamed and had some disc symptoms in my back. I saw my chiro, he stretched and adjusted me. This plus 2 days of clean eating no beer, and I was ready to go this afternoon. Note to self...it you want to train this hard with everything else going on, watch the cake and beer. No doubt the cake (gluten and sugar) and beer (gluten/ETOH/whatever) caused major flair up of back issues.

Running, Sprints

Seated hip Stretch
Foam Rolling

3 Intervals
-Walk 2min
-Slow Run 1min
-Tempo Run 1min
-Supra-maximal Run 1min

Then

Sprint~150Mx2, 3min b/t sprints

Ran in shoes, colder, wet, did not want to slip.

AMRAP

Seated Hip Stretch
Foam Roll
Joint Mobility
-DUs
-BE 10x
-GHD Sit-ups 10x
-Kipping Pull-ups 10x
-HSPU 10x

AMRAP in 12min

2 MUs
7 Wall Balls
10 Box Jumps

7 in 12min

Foam Roll
Seated Hips Stretch

Good quick circuit. Took a few breathes before the MU.

Snatch

Seated Hip Stretch
Joint Mobility
Foam Roll
Olift w/u w/PVC

Snatch-Power Snatch receiving bar lower and lower

95x1
115x1
135x1
155x1
175x1
185x1
190xF-Received, L knee hit
190x1
195xF-L knee hit
195xF-L knee hit
195xF-L knee hit, I was holding it over head and holding it. Then I realized, I need to move my feet further out, as I was now in a squat
195x1-Feet out wide
205x1-Finally
210xF-missed it behind me. I do not think I "pushed up" the barbell enough.

Seated hip stretch
Later...Foam Roll

My back was tight later. It was the spinal erectors that I felt it. Not SI Joint, did not feel like disc stuff.

Fresh, I know I have 210 in me now.

Front Squats

Seated Hip Stretch
Joint Mobility
Foam Roll
1 Circuit:
-100 Skips
-10 Hip Extensions
-10 Roman Chair sit-ups
-10 Swinging kipping pull-ups
-10 HSPU
-Some Double Unders
Olift w/u w/ PVC

FS: Beltless, WL shoes
135x5
185x3
225x1
255x1
275x1
285x3-Felt heavy, on rep 3 my back was brought into it.

Some sets of double unders.

KB Complexes

Seated Hip Stretch
Joint Mobility

KB Complex

10 2-handed swings
10 H2H swings
8 High Pull L arm
8 High Pull R arm
6 Snatch L arm
6 Snatch R arm
4 Clean and Press L arm
4 Clean and Press R arm
2 TGU L arm
2 TGU R arm

35lbs-45lbs-53lbs-45lbs-35lbs

Wanted to do this for awhile. The KB was not put down during each complex. I fully recovered between each complex. I tried to focus on the "hike pass".

A little later...
DH Pull-ups: 15-10, 1min b/t sets

A little later....
Foam Roll
Seated Hip Stretch

Running

Seated Hip Stretch
Joint Mobility
Olift w/u w/band

Running
4 Sets:
1min walk
1min slow, focused on Chi Running technique
1min tempo pace, focus on Chi Running
1min faster then tempo, unsustainable

Walked 12min home. Ran on trails and neighborhood in VFF.

Back is feeling tight from yesterday. This feels more in the discs, then SI joint. I need to back down and focus on stretching it out for a day or so. Nothing injured now. Yesterday, I felt good, at no time during lifting did I get concerned about my back. So, note to self, feeling it a little now. Will add some MacKinzie extensions to normal mobility work. If it feels worse, will see Chiro.

Jerks, Clean and Jerks

Went to Sayre Park with Tommy Mo

Jump Rope
Seated hip stretch
Joint Mobility
Olift w/u w/dowel

Jerk from Jerk Blocks (use em when you got em)
Did sinlges and doubles working up to 110kg. The jerk at 110 was a little shaky.

Clean and Jerk
40x1
60x1
80x1
90x1
100x1
105x1
110x1
115x1-Gym PR
120xF-got the clean, missed jerk
120xF-missed the clean
120x1-Got it, 10kg Gym PR

After getting home
Seated hip stretch
Joint Mobility
Static Stretching

Awesome day at Sayre Park. Anyone reading this in the Chicago area has to get down there on a Saturday morning. The place is really special. Places like just do not exist any more and the comraderie and team work present is few and far between. Especially considering no one there was a "paid" coach.

Good times by all. Tommy Mo was strong as always and I enjoyed training with him. We really do not get together that much, but we push each other well. Good times.

Jump Rope

Hip Stretch
Joint Mobility

Then..10min jump rope. I did singles, doubles, running, spinning in circles, etc. I need to get all around better at using the rope.

Someone who I actually listen to once said (paraphrased)"unfortunately CF emphasis on the double under, is like their emphasis on the overhead KB swing". I do not know what he actually meant, but I read that there is more ways then just double unders to develop speed, power, agility, coordination, accuracy with the rope. By the way, there are much better things to do with the KB then swing it overhead using your lower back and shoulders.

Later...
Seated hip stretch
Foam Roll

FranK

Seated hip stretch
Joint Mobility
Foam Roll

FranK

21-15-9

L arm 45lbs KB Snatch
R arm 45lbs KB Snatch
Kipping Pull-ups, not BFK

7:27

Post:
Seated hip stretch
Foam Roll
Static Stretching

FranK was 54s slower then last time. No surprise as my conditioning is not there. The KB Snatches were all unbroken, pull-up broken after first round. The snatches arched more then I like, need to "tame the arc" more. Kipping Pull-ups were not there.

Done at 6am, did not sleep well, up with Kevin early. Worked till 2200 last night.

Back Squat, Press

Seated Hip Stretch
Joint Mobility
Foam Roll

Back Squat-WL belt, barefeet, ass to 11" pad

45x3
175x3
225x1
265x1
295x1
315x1
325x5-Goal Set, ass to pad, this felt heavy, ass brushed pad on all reps

Press
45x5
95x2
115x1
135x1
145x4, F-#5, goal set was 5 reps, though I have not pressed in awhile, should have reviewed journal and done 135 or 140 for 5. I do feel this in my lower back, no doubt the extension of the lumbart spine in the press irritates my SI joint.

Seated Hip Stretch

Mixed Modal Running

Seated hip stretch
Joint Mobility
10 Hip Extensions
10 Roman Chair Sit-ups
10 Kipping Pull-ups
10 Push-ups

Then...
50 Wall ball shots (32, then broken up, took about 3min)
Run 5min
50 Walking Lunges
Run 5min
Bear Crawl 100 steps
Run 5min
50 Push-ups
Run 5min
25 Deadhangs (15-10, 1min b/t sets)

Total time 28min

This took a lot out of me. My conditioning is lacking. The first 32 wall balls went well, then the wheels came out. It is humbling. Running done in VFFs, on trails and around neighborhood.

Snatch

Seated hip stretch
Joint Mobility
Foam Roll
1 Circuit
-100 skips
-10 Hip Extenstions
-10 Roman Chair Sit-ups
-10 Kipping Pull-ups
-10 Push-up

Olift Mobility/Warm-up w/ PVC

Snatch-Power snatch, received lower and lower as weight increased
95x1
115x1
135x1
155x1
175x1
185x1x3-Goal Set, received a little high, not quite full squat

Hip Stretch

Deadlifts

Seated Hip Stretch
Joint Mobility 5x
Hip Prehab 5@
Core Prehab 45s, 20s/20s
Olift w/u w/PVC 5x
1 Round
50 Skips
10 Hip Extension-emphasis on glute activation
10 GHD Sit-ups
10 Kipping Pull-ups
10 HSPU, hands on ground

Deadlifts, WL belt, barefeet, Eleiko bar

135x5
225x3
295x1
345x1
365x1
375x5-Goal Set

Double under practice- a few sets, working on just getting the feel. These come and go and I do not have this skill down at all. I need to build it up. Actually working on s-s-d, just to get the feel of turning the rope.

Foam Roll 10x@
Static Stretching

Total time: 35min