Day 1

HRV78
11:40am
3/4 Burrito@Chipotle some guac
2:50pm
1/4 Burrito & some chips 2g fish oil 1vitD and DailyV
4:30pm
2mag 2 zinc
5:30pm
1/2 Chipotle bowl some guac
7:00pm
2g fish oil
10:20pm
Kale Salad and Paleo stix
2g fish oil
10:45pm
mag and zinc


Weighed in 184, biosig 15.4% highest raise at the hammies, took pics... yikes.
Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00
Worked all 4 breathing a little and rolling.

21Feb13

18Feb13
UHB Squat 5x5 @295
video'ed it to compare to the 3x5@295 I did about two months ago. The difference is pretty shocking.

20Feb13
Worked up through a power snatch.
Blew out my tricep at 225. Ouch! What a set back.

16Feb13

1pm@ Atlas CF
UHB Squat 5x5@290
Been using knees sleeves prior to pre-heat the knees. It's definitely helping out a bit.

14Feb13

630pm@CFC
UHB 5x5@285
Working sets felt good minus an audible pop on rep 3 of set 2. Scared me for a hot second.

Working and post feel great but day-afters are really making me reconsider the volume. I will make it at least to 305 and see where we go from there.

12Feb13

3pm @ CFC

UHB squats 5x5@280

Once again didn't feel great coming into it but things felt much better after the first set. 

7pm@ CFC

Muscle snatch up to 155 trying to see how my knees were feeling and warming up.

with wraps chained:

Power snatch 4x@185, 3x195, 3x195, 3x195 actually felt pretty decent.

Wanted to work on some "prison rules" clean and jerks at 225 but just uncomfortable in the wrist and leg power starting to fatigue. Need to revisit and work on this. Probably should work at about 135 and work my way back on up.

15 muscle ups for time: 5:45

Wanted to work on chaining them together 5,4,2,1,1,1,1

Sad to know that first 9 were done at the 1 minute marker. Man, I feel heavy. I like the weight but have to get better at the high skill stuff at this weight. 

Post the only thing that felt awful was my elbows. Must... slowly... build...tolerance. 

11Feb13

830@CFC

Didn't have time for much but need to start getting more KB volume work in.

5x10 per arm KB snatch at 20kgs. Looking forward to squats tomorrow!!!

10Feb13

3pm@CFC

UHB squats 5x5@275

Felt really tired and a bit beat up going into it but actually pretty good at the first set. Lifted roughly on every 3rd minute. I think 3 minutes rest is going to be good to go with the heavier weights. Pretty happy with the speed and sync of these much better than the speed when I did the 270 on last squat set.

9Feb13

2pm@CFC

7min AMRAP
3 Muscle ups
7 HSPUs

5+1 MU

Muscle ups all singles to save some shoulder strength. Definitely a little harder than expected.

8Feb13

730@CFC

UHB Squat 5x5 270

Knees and some leg soreness coming into this one. 4/5th reps slowing a little but still relatively quick. Not quite at a point where I have to pause and breathe between reps but we are getting close.

6Feb13

830pm@CFC

UHB squat 5x5@265

So funny had a bonus warm up set as I thought I split my pants... luckily it was only my boxers. Note to self. No squatting in boxers.

Back was a little sore from the deads yesterday coming into it. Some real achy soreness in the right side back afterwards. Yesterday was also the first day I missed my supplements/fish oil. Coincidence?

5Feb13

@700pm CFC
Deadlift (conventional)
8x1 EMOM @425

75 HSPUs Strict for time 10:57
EMOM 10,10,10,10,5,5,5,5,4, then broken all over the place to close out.
Triceps smoked!

4Feb13

@CFC 8:15pm
UHB squats 5x5@260

After cutting the rest time slightly shorter on Saturday I think it maybe the way to go. Starting sets on every 2nd minute. Also, a ton easier to track time and sets.

3Feb13

@1230 CFC L1 Trainer's Workout
15min to establish 1RM OHS
255,275,285
Cramped pretty bad in my right oblique on the 275. Felt a ton more solid on the 285 probably because the jerk was a bit easier. I guess I should test this again in the near future. 20lb PR from about 1 year ago.

Didn't really want to full squat but wanted to get something Amanda'esque in so did,
3 Rounds for time of:
5 Power snatch @185
5 Seated L-sit muscle ups
8:57

Need to get a little more metcon in. Breathing feels horrible.
Both calves started to cramp up really bad about 30 min afterwards.

2Feb13

1245@CFC

UHB Squat 5x5@255 

In a rush to get to the trainers workout so slightly under 2 minutes rest per set. Definitely not enough warm up reps. 

Then a portion of the trainers WOD.

3 Rounds for time of:

5 Wall walks

10 Deadlifts 225

50 Doubel unders

8:45

31Jan13

30Jan13 730@CFC
Legs are starting to pick up a little more size.
Too many sore parts and couldn't get energy together.
Tried to snatch... wasn't prepared for that. Boxer issues.
Tried some snatch grip push press and some push press. Both bothered my wrist.
Energy just wasn't coming around. I really think those pause squats beat the shit out of me.
Bench press 5x5@225
Thinking about load linear the same way my squats are being loaded.
Was going to row for 20min but same boxer issues so rowed a low slow 500m. Way too much adjusting.
Ab mat sit ups 1x25

31Jan13 715@CFC
UHB squats 5x5@250
Came into it with tender abs and a pretty beat up upper back. Actually wanted to do more but had to coach class and individuals.

29Jan13

@CFC 7pm
UHB Squats 5x5@245

3s Pause squats 3x5@225
These were a bit tougher than expected. Need to start building a tolerance for them.

Was going to snatch from the blocks, not for optimal positioning, just a little sore so didn't want to pull from the ground. Tried to set up on plates, didn't work out so well. Set up the blocks then got tied up with consults.

@830pm
5x2 strict L-sit pull ups

28Jan13

715pm@CFC

EMOM6 1 power clean, 1 hang clean @225
Worked on wide grip and maintaining hook on the bar. Wrist held up well.

Snatch grip deadlift 3x3@315

27Jan13

26Jan13@CFC
Olympic Total 230/288! Haven’t done much overhead and a bit too much benching so planned to only power snatch today. Tight shoulders suck. Snatch 205/215/230 Even though I planned to power snatch 230lbs decided otherwise and it rode me down to a full snatch. Tied a PR snatch but would have been a huge PR if I caught it power.

Clean and jerk 270/288f/288 Running out of juice early so did very little warm up. Cleaned 135×3, 185, 225, and didn’t jerk. Been since July that I’ve jerked so decided to save that for the platform. None of the jerks were good but they happened. 288 was actually almost a 7lb PR. I thought my PR was 286 but it was actually 281.6 (128kgs).

27Jan13@CFC 3pm
UHB squat 5x5@235
Back soreness as well as odd pains in my ankle from yesterday's meet so not much accessory work I wanted to do.
DB curls 3x10@30
JM press 3x8 superset w/
Curls EZ bar 3x8@EZw/50

25Jan13

@CFC 820pm
Waited way too long in the evening to get this one in.
5x5@230 (+1 bonus round)
Lost count of what set I was on but considering I waited 10 minutes after my warm up sets to start (chatting training with Alex) it probably was needed.
Really feel the need to get some reverse hypers in and some LB work but have the oly meet tomorrow so passed on it.

23Jan13

@CFC 7pm

Ultra-high bar back squat 5x5@225

14" box squat w cambered bar
tapped out at bar+390, form was a little shifty but still decent
In BSC full tights, briefs, and belt