9.4.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 275

2nd- 35 Double Unders

This felt a little heavy!

10 min rest

10 min EMOM

3 TnG Power Clean tough but manageable

Did @ 185...felt ok..not good at the TnG

+

5 min rest

+

5 rounds for time

10 Ring HSPU

3 Rope Climbs, 15ft

7:36

9.3.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 3, 2, 2; rest 4 min

245,255,265,275....this tempo hurt!

B. Squat Clean & Jerk- build to a tough double

225, these felt a bit heavy today so stopped there..think I could have had 235+

C. Squat Clean & Split Jerk w/ 80% above-  1 rep/min for 10 min

@180, these felt good and fast

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

all with a 75pd DB...like this!

8/31/12

Training

AM

A. 5x5 OHS (rest 3 min)

Weights- 185,190,195,200x3,200x3

B. 7x2 heaving snatch balance (rest 1 min)

Weights- 135,145,145,150,155,165,165

+

20 Min EMOM rotating every other minute

-8 OHS @95 w/ squat snatch into it and reps AFAP

-8 GHD Sit-ups

PM

30 min of:

400m Run

7 EROM HSPU

7 OH Throws @ 40

30 DU's

6 Rounds + 200m run

8/30/12

Training-

A1. 5x5 weighted strict ring dips (rest 1 min)

Weights= 44,49,54,54,54

A2. 5x max strict C2B pull-ups (rest 2 min)

9,8,6,6,6 * Crappy on pull-ups due to lack of mobility

B. 3x10 UB Hang Power Snatch with lighter weight and focus technique

Weights= 95,105,105

+

6 Rounds @ 75%

5 Stone cleans @ 116

15 Burpee

100m Sandbag walk @ 85

Time= 21:30

...new nutritional program

Well here we go. Tomorrow I start with Jeremy Kinnick and his plan to get me leaned out a little before I dive into my programming with Michael McElroy. It is time to get back to it and I am going to try to share my plans, diet, training and overall goals on this blog for anyone wanting to follow. It has been two years I have come very close to Regionals but as we all know....close doesn't mean a freaking thing. Last year I got stronger than ever and still missed out by 13 spots. This year I change that... so far I have taken my power clean from 225 to 250 and my Power Snatch from 170 to 180 in just a few months and believe my Aerobic system hasn't suffered to bad but we will find out in 4 weeks as I will test it with my coach. Also, first real offseason competition is coming up in two weeks!!

So...it is time to get at it.

A big big thanks to Jeremy for the food program and Michael for all the coaching.

Thanks to my sponsors also in WOD GEAR and X-TRAINING EQUIPMENT!!!!



BELOW is week one diet.....

Day TWO Neera Cleanse

Ok, here we are on the morning of day TWO! I felt like CRAP yesterday from about 3pm on. This morning I feel much better, I was even able to get about 7 hours of sleep before the little man got up. I got another 2 hours in after he went back to sleep so I hope that keeps today pretty good. Weight is down 3 pounds from yesterday. Pumped to order food today for the new diet that starts as soon as the cleanse is over...yes no big cheat meal after the cleanse...

Weight: 170

In the words of Clay Jones...HERE WE GO!!

Today I start the Neera Cleanse and look forward to a new diet by Jeremy Kinnick starting this weekend. I will be reporting my weight and how I feel along with the training I am doing over the next 4-6 weeks to see what the cleanse and the new nutritional program does for me. Hope to see some BF% go down but keep my strength as close to what it is now. I will also list what supplements I will be taking.

Today is day one and so far I feel good but I am sure the headaches will begin soon as I am a big coffee drinker and I will not have any all week!

Weight: 173.5