Tuesday (8/26/14)

A.M 

A. Build To a Moderate Snatch Double 

B. EMOM x 10

2 Hang Power Snatch (165)

4 BTK Snatch Push Press (165)

C. 3 Rounds 

2 Muscle Ups

2 Front Squats (155)

2 Muscle Ups

4 Front Squats

2 Muscle Ups

6 Front Squats 

D. Weighted Planks

1 Minute On

2 Minutes Rest

A. 235 (Leg and Glutes Were Tired)

B. Completed

C. 4:44 - Unbroken

D. 15-25-25-35

P.M

A. 8 Sets

500m Row 

2 Minutes Rest

A. 1:35 - 1:39 - 1:40 - 1:40 - 1:40 - 1:40 - 1:38 - 1:38 

Monday (8/25/14)

A.M (12 Sets)

A.
1 Min AD Spin (80%)

1 Min AD Spin (50%)

A. 316 Calories

P.M 

A. 4 Sets:

1 Hang Clean + 1 Power Clean + 1 Push Press 

Rest 2 Minutes

B. 5 Sets:

5 Back Squat @ 3211 Tempo (50%)

C. 4 Sets:

8 DB Split Squat/Leg - Rest 30 Seconds b/t Legs

D. 3 Sets: 

12 Strict T2B

A. 185 for all Sets
B. 195
C. 40's/Hand
D. Complete

I am going to attempt to start blogging my workouts as I attempt to make another run for 2015 and a shot at that podium 

A ) 5 Sets x 1 Snatch Pull + 1 Snatch @ 80-85%

 205 - 215 - 220 - 225 - 215

B) 3 Heavy Sets 1 Front Squat + 1 Jerk
265 - 275 - 285 

C) EMOM - Complete 2 Back Squats @ 85% x 6 Minutes
275x2x6

D) 21 - 15 - 9
Overhead Squat (135)/Pull-Ups
(3:49)

Saturday 1/26/13:

Strength:

A) Box Squats (12'') + 50lbs Chains
5 Sets of 5

B) Back Squat + 50lbs Chains
5 Sets of 5

C) Press - 5 Sets of 5

D) 100 Push-Ups

Results

A) 145x5 - 175x5 - 195x5 - 205x5x2

B)  145x5 - 175x5 - 195x5 - 205x5x2

C) 95x5 - 115x5 - 125x5 - 135x5 - 145x4

D) 4:32 

Sunday 1/27/13

A) Pause Below the Knee Snatch
7 Sets of 1

B) Power Clean Doubles

C) E30S x 5 Minutes 1 Power Clean @ 225

D) Clean Pulls
3 Sets of 3

Results:

A) 195 - 205 - 210 - 215 - 220 - 210 - 215 

B) 215 - 220 - 225 - 225 - 230 - 230 - 235 

C) Complete

D) 275 - 285 - 295 

Monday 1/28/19:

A) Work to a Heavy Front Squat Single

B) Work to a Heavy Front Squat Triple

C) Every 45 Seconds Complete 5 C2B Pull-Ups (work on skill and efficiency)

Conditioning:

40 Back Squat @ 135
30 Pull-Ups
20 Push Jerk @ 135
40 Front Squat @ 95
30 Pull-Ups
20 Push Jerk @ 95

Results: 

A) 295 - No knee pain, gotta really focus on form and foot/knee position - Need to come up more vertical no hip drive, this isnt a lowbar back squat silly Connor

B) 275 - No knee pain, get more vertical on the drive up

C) Complete, feeling better than last week

Conditioning:
9:22 - Felts good, movements felt solid, knee didnt hurt, just have to continually focus on making sure everything is moving well

Strength:

A) Snatch: 7 Sets of 1

B) Clean: 7 Sets of 1

C) Snatch Grip Straight Leg Deadlift: 4 Sets of 15 (Across)

Skill/Conditioning:

EMOM x 10 Minutes
Complete:
3 Power Cleans @ 165
3 Front Squats @ 165
3 Push Jerks @ 165

- Rest 5 Minutes

25 - 20 - 15 - 10 - 5
Wallballs
C2B Pull-Ups

Results:

A) 205 - 210 - 215 - 220 - 210 - 210 - 215

B) 230 - 230 - 235 - 235 - 240 - 235 - 240

C) 135x15x4

EMOM: Complete - Each round look about 28 seconds
Couplet: 7:05 - C2B were super shitty couldnt string them together for my life. 

First full day without any knee pain in 4 months, its tough because I have to really actively think about my knee, foot and body position instead of the weight especially in the clean but I was happy to get all that work in and have no issues. Time to get this OPEN shit in gear 

Strength:

A) Back Squat 5 sets of 5

B) Bench 5 Sets of 5

C) Bent Over Row 5 Sets of 5

Skill

EMOM x 20 Minutes
Even: 8-12 HSPU
Odd: 4 Muscle Ups

Conditioning:

21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters @ 95lbs
T2B


Results:

A) 140x5/170x5/205x5/240x5/275x5

B) 110x5/135x5/165x5/195x5/215x5

C) 115x5/135x5/145x5/155x5/165x5

Skill:

HSPU: 12 - 12 - 12 - 10 - 10 - 10 -8 - 9 - 10 - 10 
Muscle Ups: 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 

Conditioning:

10:26

Still having some knee pain when I squat, trying to rebuild it per some instrutions from my PT. On the bright side HSPU and Muscle Ups felt great, super easy and smooth. Just got burnt out on the HSPU. 

Went to the PT in the afternoon and felt really good so went and got a conditioning workout in this evening, felt good, got alittle winded but was happy - T2B arent up to where i would like them to be but onward and upward! 

Finally got my knee looked at and got some work done on it by a PT. Got a lot of things cleaned up and I am finally feeling better than I have in 4 months, limited pain and can actually move and load my legs with some weight without thinking my IT band or lateral quad was going to get ripped apart. Taking the rest of the week to get my body and mind in the right place. This has been the most optimistic I have been since my pre-regional training last year. It may be a little too late for this year to really give myself a chance but I will get myself in gear for the next month!