Snatch Day

Foam Roll
Joint Mobility
Olift Mobility

lbs
Hang Snatch
45x3x3

Snatch
95x3
125x3 (55%)
135x3 (60%)
145x3 (65%)

Snatch Pull
155x3
165x3

Front Squat (belt)
165x3
185x3
205x3

AIS Stretching

Took about 30min, done at 2pm Sat afternoon.

Running

At 0530

Foam Roll
Joint Mobility
Olift Mobility

Ran 2 Sets:

Driveway-Sieler-Wedgewood-Driveway: 1:27, 1:34ish?
Driveway-Sieler-Driveway: :37, :39
Driveway-Sieler: :15, :15

AIS Stretching

METCON Circuit

At 0515:
Joint Mobility
Movement Prep B
Foam Roll

BGBS 25lbs 2x10
KB Swing 45lbsx10

AMRAP 15min
5 BW Rows (bar at bench height, feet on chair)
10 Ring Dips
15 Hardstyle KB Swings, 53lbs KB
50 Single skips
7Rounds+5/10/7KB Swings

AIS Stretching

Mind drifted a few times on the swings, no acute pains during swings.

Back Squats

At 0500

Foam Roll
Joint Mobility
Olift Mobility
-Circuit
10 25lbs BGBS
10 35lbs GS
10 DH Pull-ups
3 Pos Snatch 45lbsx2

Back Squat WL shoes, belt, sleeves
135x3
185x2
225x1
255x1
275x1
285x5-Goal Set
255x5 Drop Set
A lot harder then I thougt, lifting first thing in the morning a big part

AIS Stretching

AMRAP Run/Pull-ups

20Min AMRAP
Run 400M
20 kipping pull-ups
5 rounds plus 250M

Pull-ups broken up after 2 rounds.

Post
Foam Roll
AIS Stretching
Olift Mobility
Lacrosse Ball to glutes, lower back

Back Squats

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch
45lbs Snatch 2x3

Back Squat WL Shoes, sleeves, belt
160x1
190x1
230x1
260x1
280x1
300x3-Goal Set

Felt R lower back/SI twinge before 260 while setting my trunk prior to lift off. No other issues. Was not mentally prepared for the 1st rep at 300 and almost lost it, the next 2 were fine, RPE 8.5.

AB Wheel 2x15

AIS Stretch

Total: 29min

Mountain Biking

Rode 55min with Jack on trails

Jump Rope/Pull-up METCON

Foam Roll
Joint Mobility
Movement Prep
Olift Mobility

Hang Snatch
45lbsx3x2

METCON
250 Skips
20 Pull-ups
150 Skips
15 Pull-ups
100 Skips
10 Pull-ups
50 Skips
5 Pull-ups (4-1)
*Kipping Pull-ups

AIS Stretching
Olift Mobility

Mixed Modal Running

Foam Roll
Joint Mobility

25 Kipping Pull-ups
Run 4min
50 Walking lunges
Run 4min
50 Push-ups
Run 4min
50 Air Squats
Run 4min
25 Kipping pull-ups

22:30ish

Static Stretching

Ran in NB

Clean and Jerk

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch

Clean and Jerk (lbs), belts, sleeves, shoes
135x1
185x1
215x1
225x1
235x1x3-held last one for 10s overhead
-None felt crisp until the last 235

Ab Wheel: 2x15

Static Stretching

METCON/Circuit

Foam Roll
Joint Mobility
Olift Mobility

AMRAP in 10min
2 MU
50 Skips
15 Sit-ups (anchored)
8 Rnds

AIS Stretching

Back Squats

Foam Roll
Joint Mobility
Olift Mobility

Back Squat (lbs)
45x5
135x1
225x1
255x1
275x1
295x1
315x1
325x1
335x1-Pretty much all in, the back came into play on 325 adn 335.

DH Pull-ups:15

AIS Stretch

Lifted at 2000. After long day, dinner and coaching soccer. BS all done in WL, belt and knee sleeves. No injuries during lifts

Snatch, Front Squat: Hinge/Squat

Foam Roll
Joint Mobility
Olift mobility
Figure 4 stretch

Snatch (lbs)
45x3
95x3
125x3
145x3x2 (65%)

Snatch Pulls
165x3x2 (75%)

Front Squat
215x3x2 (80% C&J)

DH Pull-ups
15, 10, 5

AIS Stretching

Felt a little pull/tightness in R lower back, around the fascial area. I will stretch that area and my shoulders. Maybe, R shoulder too much work, left shoulder weak, R sacral fascia being pulled d/t L shoulder.

Conditioning

100 Jump Rope
Foam Roll
Joint Mobility
Olift Mobility

3 Rounds for time:
10 DH Pull-ups (10,10,7-3)
12 Walking lunges w/35lbs DBs
8 HSPU
12 Walking lunges w/35lbs DBs
5:20ish


AIS Stretching

Nice circuit based of a recent CF.com WOD.

Clean and Press, Pull/Press

Jump Rope 2x100
Foam Roll
Joint Mobility
Olift Mobility
10 BGBS 25lb plate
10 GS 35lbs KB
10 Kipping Pull-ups
20 Push-ups

Hang Power Clean and Press (lbs)
45x5
75x5
105x5
125x5
135x5 (RPE 10), #5 had some layback. Probably too much, no acute injury though.

Ab Wheel from knees
2x15

AIS Stretching

Soccer

Played half a game. Had to leave at halftime and played pretty hard 30min. We were up 3-0, the other team was not very good. I had 2 goals when I left.

Throughout the day...
Kipping Pull-ups
33, in the morning
30/20, in the afternoon about 5min b/t sets

Squat/Hinge

Foam Roll
Joint Mobility
Olift Mobility
-10 BGBS 25lbs plate
-Kipping Pull-ups
-10 GS 35lbs KB
-20 Push-ups

Back Squat
135x5
225x5 (barefoot)
225x5 (WL shoes)
-WL shoes felt better

RDL
135x5
185x5x2

5Rounds for time:
5 DH Pull-ups
10 Roman Chair Sit-ups
15 Hip Extensions
5:06
-Felt in in hamstrings

AIS Stretch

Mp acute injury, but R side of the back was hurting. I need to think about how I take the bar off the rack while squating. Later, R hand/wrist really hurt. I need to ensure my wrists are neutral and not flexed while benching and squating.