I need to get caught up with my posting. It has been a rough couple of days because I got sick. I started to feel sick last Thursday night, trained Friday morning but only in the AM because I was feeling worse by the afternoon. I rested Saturday and on Sunday I felt a little better so I played soccer. I think soccer was a bad decision, Monday I felt bad and Tuesday I wasn't feeling great but I was frustrated so I wanted to do something. Today, I am finally feeling better, still not 100% but I am on the mend. The regional work outs have been announced and I am excited for them! I am so excited NorCal will be INDOORS this year too! Yay. It's always been tough to be outside, sure the pictures look great and everyone is getting tan, but for the athletes the outdoor heat in California in late May/June is not the ideal weather for working out in midday.
Friday April 25th
AM - C&J int + BSq %'s + SN mod
A. Split Jerk, work to a single
B. Squat Clean Thruster Cluster, 1.1.1 - work to a tough set
C. Back Squat @ 20X1, 2 reps @ 86% RM x 8 sets, 2:30 min
D. Squat Snatch. Above Knee Hang Squat Snatch. OHS, 1.1.1 x 9 sets, 1 min - 3 sets @ 125lb, 3 sets @ 135lb, 3 sets @ 145lb
A. 215#
B. 175# 1.1.F for 2 sets. I did 155# easily and couldn't make the 3rd @ 175# both attempts
C. @233#
D. shut it down
6
Tuesday - April 29
45 min @ 75%/moderate effort:
40 cal Row
30 alternating step-ups onto 20”
20 unbroken DU’s x 3
10 push-ups
6 rd + 22 cal
6-- double unders sucked today, i kept tripping so the 3 x 20 took like 7 sets on most rounds just to get that. i started coughing a lot in the second half since i was sick too so that wasn't fun
Wednesday
AM - BSq %'s + DL mod + SL int
A. Back Squat @ 20X1, 2 reps @ 86% RM x 6 sets, 2:30 min
B. Deadlift, work to a challenging single - not a max
C. Weighted Pistols, 50 alternating reps for time holding 24kg
A. @ 233#
B. 305#
C. 4:40--- my back was fried
PM - SN tech + C&J tech + IGT
3 Position Squat Snatch (pocket, high hang, above knee), 1 rep per position x 6 sets, 1:30 min - 3 sets @ 95lb, 3 sets @ 105lb
complete
+
Power Clean and Push Jerk, 1 rep @ 135lb every 30 sec x 15 total reps - touch n go off the rack after clean
complete
+
3 sets @ high effort:
400m Row
7 Bar Muscle-ups
2 min b/t sets
1:59, 1:58, 1:59
all unbroken. really pleased with how the bar MU went, they haven't felt good at all the past few times i have done them. Finally, i was getting the turn over on both arms both times and felt solid.
+
rest as needed
+
3 sets @ high effort:
15 hspu
30 step down box jumps - 24”
15 chin-up
2 min b/t sets
2:09, 2:31, 2:20
all unbroken and STRICT HSPU and all UB pull ups, felt winded on box jumps
10--- felt good to have a good training session
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