Oct 29th 2011

A. Push Press- heavy single
205, missed 215 by just a lil'..haha

+

Sprints

100m sprint; rest 3 min x 6
Felt good and fast

-3 hour rest-

Grace

30 Cl & J, 135#
Treated this as training and went as many UB as possible no pacing, OUCH maybe a bad idea but hit 14 UB and tried to hang on after that. Hit a 30sec PR.

Time: 2:20

Oct 28th 2011

A. Back Squat- build to heavy 3; rest as needed

285x3 (pr)

B. "Karen" 150 wall ball for time- no pacing, start with as many unbroken wall ball as possible and hang on to the finish from there.

6:19 (pr) did 55 UB

BodPod Test....

So I hit up the BodPod at the REC today and the results were higher than I thought. My BF% is 16.6 and lean body mass is 137lbs. This information was given to Matt Baird who is working on a new style of diet and nutrition for me. I will find out all the information on Sunday night after I recieve my week of training. I know we will NOT be counting calories and will be eating MOSTLY paleo foods. We will be focused on the corret foods and times for that days training and will look at each week differently. I will post more nutrition info as I get it...I am PUMPED to start this and see where it can take me.

Oct 26th 2011

A.M.

A. Power Snatch x 1/Hang Squat Snatch x 1- x 5 sets; rest 3 min
Well, not feeling to hot this morning but went for it anyway...Power stuff felt good but the hang stuff didn't. Here is 2 different video views so lets see what I am doing wrong???
125,130,130,135,140-missed HSS

125 above and 130 below

B. Grace Skill work- Clean and Jerk x 5 TnG; 5 sets; rest 60 sec; heavy as possible
155 for all sets, cleans felt easy and the first 3 of each set were actually good jerks...after got tired the lockout was bad and more like a push press but that is better than all PP.

C. Prowler Sprint 20 sec x 5; rest 3:40; heavy and fast
OUCH,OUCH...3 plates...
a slight sprinting kick we are on and legs and lungs hate it

P.M.

30+ min bike/hike/swim easy pace!

Oct 25th 2011

A.M.

A. Split Jerk Cluster- 4 x 1.1.1.1; rest 4 min
200, 210, 215-missed #4, 220-missed #4

B. Jerk (split or power)- 3 x 8; rest 2 min (heavy as possible)
feels weak but- 165,175,175

C. Powell Raise @ 30X0; 3 x 8/arm
10lbs

P.M.

Airdyne Sprints

25 sec; rest 2:35 x 5

Rest 10 min

25 sec; rest 2:35 x 5

Have not felt that bad in a LONG time...this sucked!

Oct 24th 2011

A. Back Squat @ 225lbs + 4 red bands; 12 x 2 EMOM
Messed up last week and went off of a 300lb back squat not 320 so I did that for this week as well. Felts slow in the middle.

set one above and twelve below

B. Dead Lift @ 300lbs + 2 blue bands; 6 x 2 EMOM
Felt way to heavy but done!

C. Front Squat @ 30X0; 3 x 7; rest 3 min
185, 195, 195......OUCH on that tempo!

D. Snatch Pull @ 180lbs of Snatch; 3 x 6; rest 2 min
Felt great, fast!

Oct 22nd 2011

P1.

Run

10 min Z1 warm up- include mobility

6 sets; rest 3:30

30 sec uphill sprint

10 min Z1 cool down

rest 1+ hours

These were tough....felt LONG

P2 

5-7 sets; rest 5 min

5 heavy Front Squat

10 CTB Pull ups

20 Double Unders AFAP

First 2 sets of DU's were broken up but last five UB, All pull-ups UB.
Weights- 185,195,205,215,225,235,245(5RM PR)