Running, Pull-ups

Foam Roll
Joint Mobility

Easier run 20min through neighborhood. Walk a few times, ran fast a few times (felt good). Clancy slowed me down.

DH Pull-ups
15-9-6, static stretching between sets

Snatch, Front Squat

Figure 4 stretch
Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

Snatch-sleeves, shoes
95x1
125x1
145x1
165x1
185x1
195x1
195xF-got distracted, bad second pull
195x1x3-last one was hard, caught it low and had to fight a little too much to stand it up

Front Squat
220x3
240x3
260x3

Roman Chair Sit-ups 3x15

AIS Stretching
Figure 4 stretch

Feeling a little sick, sore throat, earache. All kids are sick, or getting over a sickness. Had a lot of junk yesterday and soar stomach last night. Finally, did a C&J 2 days ago, so workouts are a little closer then usual. Just had the day off. The 195 felt pretty heavy. Partly due to all the excuses, but also, I need to remind myself, to lift a heavy weight, you must lift a heavy weight.

There is a certain truth to training heavy and getting the body used to feel of competition attempts. Focusing too much time on 70-80% 1RM will solidify technique, but I need to remind myself, heavy weight feel and act differently. One must practice with first attempt loads. Almost there.

Clean and Jerk, Front Squat

Foam Roll
Figure 4 stretch
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

Clean and Jerk (2+1)
135
185
215
225-Goal Set
-Resisted the urge to jump to 235 for the goal set. Stuck with plan.

Clean Pull (straps)
235x3
245x3

Front Squat
220x3
240x3
260x3

50 Sit-ups (APFT)

DB Reverse Flies 10lbs 2x5

AIS Stretching

Walked Dog 30min

Good lift. Hit goal set, no acute injuries.

Pull-ups

DH Pull-ups in basement

15-9-6, 2min b/t sets

Foam Rolled/Olift mobility between sets.

Felt okay, did at 0500.

Snatch, Front Squat

Foam Roll
Joint Mobility
Olift Mobility
Sn Bal 45x5
H Sn 45x5

Snatch (lbs)
95x2
125x2
145x2
165x2
185x2

Front Squat
220x3
240x3
260x3

Ab rollout from knees 2x15

Static Stretching

No acute injury noted. Post training 2 Motrin, some Cab/Merlot a little later.

Mobility, Pull-ups

Static stretching
Foam Roll
Joint Mobility

DH Pull-ups
15-9-6, 2min b/t sets

80%, 50%, 30% max reps

Static Stretching

Long night last night. R glute tight. Drank a beer tonight too. Watch hip/SI joint?glute

Clean and Jerk, Clean Pull, Front Squat

Foam Roll
Joint Mobility
Olift Mobility

H. Sn 45x5
Sn Bal 45x5

Power Clean and Push Jerk-shoes, sleeves
135x3
165x3
185x3
205x3

Clean Pull-shoes, sleeves, belt
225x3
245x3

Front Squat-shoes, sleeves
215x3
235x3
255x3

AB rollout 2x15

Static Stretching
AIS Stretching

Snatch, Front Squat

Foam Roll
Joint Mobility
Olift Mobility
Sn Bal 45x5
H Sn 45x5

Snatch-shoes, sleeves, straps
95x3
115x3
135x3
155x3
175x3-Goal set. All received low

Snatch Pull- shoes, sleeves, straps
185x3
195x3

Front Squat-shoes, sleeves
215x3
235x3
255x3

Figure 4 stretch

Dinner

Static Stretching

Trained at 4;30pm

DH Pull-ups Density Training

5 DH OTM 10min

Felt these on the last 2 sets.

Clean and Jerk, Front Squat

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (sleeves, shoes, belt)
135x1
185x1
215x1
235x1
245x1x3

Felt okay, need to get aggressive getting under/through the jerk.

Front Squat (sleeves, shoes)
215x3
235x3
255x3

Ab Rollout from knees
2x15

AIS Stretch
Static Stretching

Clean and Jerk, Front Squats

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (2+1)sleeves, belt, shoes
135
185
205x1,F-Peter walked down stairs, distracted me
205
215-Goal Set

Clean Pulls (straps)
235x3
245x3

Front Squat
210x3
230x3
250x3

Ab Rollout x10

Static Stretching

Long stressful week. Felt pretty weak and off my game tonight. No acute injuries noted. Need to focus on eating better (more sat. fat).

MU/Jump Rope METCON

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H Sn 45x5

4 Rounds
4 MUs
200 Skips

MU done as singles (basement), no misses. A few restarts on 2nd set of skips

AIS Stretching

Left lower side still tight, definitely feels like a pulled muscle from side planks?

Snatch

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
H. Sn 45x5

Snatch
95x1
125x1
145x1
165x1
185x1
190x1x2-caught more towards power
190xF-wanted to pull under, got it overhead, off balance, could not stand up. Mental Error
190x1-pulled under well, little off balance, but stood up without problem

FS
210x3
230x3
250x3

Plank: 120s
Side Plank 45s each
-Left lower back tight after side planks.

AIS and Static stretchign

Goal set was 190x1x3 without a miss. The miss was mental, consider bump to 195 next time.

TGU/DH Pull-ups/Jump Rope Circuit

Yoga 7min
Foam Roll
Joint Mobility

For 15min..repeat
1/1 TGU w/45lbs KB
5 DH Pull-ups
50 Skips

Finished 8 rounds in 15:20. Went steady, especially the TGU. This was not an "AMRAP".

AIS Stretching

Running/Squats/Push-up

At 0500...

Foam Roll
Joint Mobility
Olift Mobility
10 BE
10 RC Sit-ups
10 Kipping Pull-ups
5 Sn Bal 45lbs
5 H Sn 45lbs

4 Rounds:
Run 200M
30 Squats
30 Push-ups
Took about 9min steady pace. Ran in NB Minimus. Clancy went with me, slowed me down a bit.

Right hip/glute tight from last night (C&J). No pain, no slowing down with bending, just tight.