Instead of my normal post

Well, instead of my normal post, I am sharing this article with everyone. 

Once again, I have injured my back. Same thing, just on the left side this time. It's not as serious as the last one but still uncomfortable when I do anything really.

Decided to cut today's session early after three clean and jerk clusters..

Going to take a couple of days to let it relax and hopefully it calms down.

Beaten Down and Broken.

"Listen to your body. Don’t push through legitimate injuries because you’re too tough or hardcore"

SuperTraining Visit

Dropped in to Super Training Gym again to train with the big.. big homie Mark Bell. Met up with a good number of STRONG CFer's from around the area.

• Drew Canavero
• Blair Morrison
• Ben Alderman
• Charlie Zamora
• Travis Cassidy
• Justin Riley
• Arturo Fernandez

Yea... That's some really pretigous names to be training with one would say! There was no shortage of yelling, loud music, and inappropriate jokes being made.

Here's what was on tap for the day.

Worked up to a heavy banded box squat single with a cambered bar.

345 lbs

Worked up to a heavy triple for deadlift

405 lbs

 

Hit 415 for one..(not my better lift one could say.)

Finished off with some accessory work

• Heavy Reverse Hypers
• GHRs
• Heavy Seated Rows

Baller ass day with some awesome athletes exercisers!

7/15

A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

D.
Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

A) Done
B) 95, 135, 155
C) 185, 200, 225
-Stopped there because my scap on my left side was acting up
D) SPU- 16/13/11/12 (all double overhand)
PP- 30/23/25/29
PU- 19/15/15/13

Total-221

7/13

Three sets for times of:
Run 1 Mile
185/125 lb Hang Squat Cleans x 10 reps
20-Yard Front-Racked Walking Lunge (185/125 lb)
Rest 6 minutes

1- 12:08
2- 13:50
3- 15:40

Slow.. Slower.. Then the slowest. Nothing too much more to say about it. I can talk about my lack of caloric intake or my lack of proper sleep.. but excuses aren't going to make up for the lack of mental prepardness.

Work to do. And lots of it.

7/12

A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed

Build over the course of the four sets.

B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk

*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 2-3 minutes

Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.

D.
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
Squat Snatches (165/110 lb.)

A) 155, 177, 195(1,f), 200

B) 165, 195, 205, 225, 240, 255, 270, 280

C) Skip

-Knee is feeling better and I didn't want to aggravate it.

D) 6:28

7/11

Hour ish of swim drills with Adrienne. I can tell she was being nice too! 

Woof. Much needed though.

7/10

A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed

C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes

Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.
For time:
500 meter row
30 Chest-to-Bar Pull-Ups
50 Double Unders
20 Chest-to-Bar Pull-Ups
40 Double Unders
10 Chest-to-Bar Pull-Ups
30 Double Unders

A) Based off 345

B) 225, 250, 275, 295, 305

C) 315

D) 6:28

Super awesome training day today! Definitely looking forward to the "Rest Day" tomorrow however!

This article also explains why I wear tank tops.

Nuff' said..

Take Back the Tank Tops