31OCT

So today was elevated DL 5X5 from 4 inches off the ground.  This was the first time I did these. Just learning the form. The research I did on net said that it was best to start off with a lower weight, and that these can be humbling.  Should do a better job of controlling the weight down to get more of a benefit. So will will work that next time, ended up with 275-315 for sets.

This was followed by some shoulder press work 3,2,1 X 2. Weights felt good. Went from 135-185. Heels came up a bit on this one at 185, but was happy with the movement overall.

Also did some clean work this is 225 from hang X 5.

29OCT

So today was

12 min amrap:
24 double unders
12 wall balls
3 muscle ups

Got 6 rounds even. Would like to have gotten a  couple more. Muscle ups still a challenge, really working the kip on top, trying to get it without losing control. Started to feel like I was actually recovering on the double unders, really tried to focus on controlling my breathing and jumping at a pace that I could recover at. 

27OCT

So today was online throwdown.
1st event 3RM hang snatch. Hit 165 here was happy with that. Think form is slowly improving. Still a ton of work to do to get Oly lifts online with strength, but slow and steady improvements are the goal.

The next event was 30 thruster at 95 followed by a 500 meter row. Score was 2:50. Felt strong and smooth through entire event, felt like slowly getting my TOP GEARS back per say.

The final event was 9 burpees touching a 6 inch mark above head, followed by 12 PC @ 95, followed by 15 WB, 5 RFT. Score was 10:57. Also happy with this really pushed hard and felt like I am getting metcon work back. Also uploading these videos currently and will post when available.

25OCT

So today was 1 on 5 off row @ 95% X 5. Was at work late so only had treadmill in hospital gym. So ran @ same schedule. 
Ran 1 min @ 5:50 pace and recovered 5 @ 10 min pace. Challenging but maintable. 

24 oct

24 OCT

So got some really good oly snatch work today. Made a breakthrough on breathing was having trouble relaxing  through movement , turns out if I exhale a bit more during explosion to overhead, the bar moved more smoothly and I was able to move faster. Happy with the practice. 

21/22 OCT

So yesterday was 20 of each 135 thruster,burpee, pullup. Once again owned by this workout. 2 rounds plus 15 thrusters.

Today was build to a heavy single clean/pj/split jerk

Clean felt good, but really think I could of opened more. Jerk was good at 255 but had press out at 265 got it but stopped because of form drop off.

20 OCT

So did some more snatch work today. I was doing pulls first, which went great, but for some reason I continue to cut my snatch pull short when I do the full movement. Need to continue to work on this, with some drills and form work. It is frustrating for me knowing that there is much more in the tank.

19OCT

So today  was DL 3,2,1 X 2. Weights I used were 350,400,425 then 400,425,440.  Felt like I stayed within myself, no missed reps and good strength work. Followed by EROM HSPU amrap in 10 mins only got 18. not great but happy as first time attempted in awhile.

17OCT

So was doing snatch form work today. Worked up to a 175 power snatch then dropped back down again for more form work. Really felt like was starting to really get some speed and opening up on 2nd pull on these 2 position snatch. This is only 60KG but was happy with the for on this.

OCT 16

So took Army  PT test today. 80 UB push-ups in 90 seconds, chest touch ground. 80 sit-ups in 100 seconds, and 2 miles on 13:10. Felt smooth and consistent on the run but slower then I would have liked. I really did not warm up, as I had to go straight from work. Onward!

14 OCT

So today was AMRAP 20 min of 30 double under,10 pistols,5 HSPU, 3 muscle up. I got 5 rounds and 8 pistols. The double unders were great, almost all UB. The pistols were the limiter here. I for some reason have trouble with them on the right side, I have practiced and I think I have may have had a breakthrough today on the last few sets. I try and really feel the movement on my WHOLE foot, as during different parts of the squat appear to need more support during different parts. I also try and tighten my core, right before dropping and push my ass back. The last 2 sets this really helped. Still fell a couple times, but was stringing them together. Also really wanted to go right then left as most workouts require you to alternate in comps. The muscle ups felt good, I am still working on the no false grip, but 4 of the sets were all UB. The HSPU were also good, had a little trot to get from the tree where I was doing MU to the wall, but that was not limiting. Overall happy with this workout as 3 of the 4 movements, I struggle with in workouts.

12Oct

So today was snatch technique work, which I really focused on three position snatch, keeping chest up and getting weight into pocket, and fully extending as well trying not to over think the lift and making it choppy. Overall a great session. This was followed by 7 sets of 20 seconds of 255 dead lift,
Thruster with 30lb dumbells, and prowler push of 140. The deadliest felt great, thrusters felt smooth but felt owned by the prowler.

Rounds were
1- 15/10/20 meters
2- 17/9/25 meters
3- 15/11/20 meters
4- 10/9/10 meters ( my daughter tried to help w/ dead lifts at a real bad time so had to stop for a second, and scooch her along:) she is the one on the scooter in the video
5- 16/10/25
6- 16/10/20
7- 12/9/20

11 OCT

So today was Oly work focussing on power cleans and jerk work getting under the bar.
Key notes from this session were
- Brush the bar higher on the thighs ensuring opening all the way on the 2nd pull
-Not allowing the ass to come up by overthinking it and try to remain smooth
- For the jerk work focussed on a straight bar path, started to look up a bit because I was moving the bar around my head
-Just prior to jerking I relaxed my shoulders tightened my core and dipped straight down and got under the bar vs. just falling forward.

10 OCT

So today was 1 1/4 squats. 7,5,3,1,7 Weight were 225,245,265.275,225 respectively.  Felt unstable in beginning but really felt good on last set of 7. After watching video could have had better depth.

Next set was weighted pullup cluster 1,1,1,1,1 X 4 sets. Weights were 45-65. Felt strong throughout.

9 OCT

So today was
Deadlift
5,4,3,2,1
5- 375
4-400
3-425
2-missed (tried 450,445,435)
1-missed (could not even get 425 again so called it)
Not real happy with these numbers as my 1 RM is about 490. But strength is earned not given and been doing a great deal of tech work so should not expect big numbers.

7 OCT

4 RFT
40 wall ball
30kbs 1.5 pood
20 burpees
10 ring dips.
Took 30:11. Was still in trailer park and Albuquerque is at 6K feet elevation. Felt like I was breathing through a straw. Enough excuses! Onward....

6 October

Did "Nate"
AMRAP 20 min
2 muscle up
4 HSPU
8 2 POOD KBS
Only did 10 rounds was in a trailer park in Albuquerque, NM. So conditions were not great, but happy to get the muscle up and HSPU work in.

October4

A. 1 1/4 front squat 3, 2, 1, 3, 2, 1; rest 2 min 

Worked up to 275. Felt solid in bottom

B. Good morning @32x1, 5, 5, 3, 3; rest 2 min

New to these will need some practice only 135

C. Behind the neck push press 3, 3, 3, 3, 3; rest 2 min

Worked up to 215. Felt solid on last set

D. Close grip bench press 3, 2, 1; rest 2 min

Worked up to 265, that's 20lb below my PR. So happy with that after all the shoulder work.

Followed this in the PM with OLY work. No vids because time was short. But worked squat/power snatch work with different positions with 115-135.

3OCT

So today was 5 rounds of 1000 meter row, 15 thruster at 75, 15 Burpees and 15 pull-ups. So failed to recognize that this was gonna be a 5k row which equals 17-20 mins of rowing no matter what. I turned the clock off on the third set and just grinded it out. The thrusters felt real food in the bottom after all the clean work yesterday. Mentally tough workout, glad to finish it.

2OCT

So today did oly work. Did clean and jerk work. Really focused on brushing the weight against thighs on way up as well as opening up. Spent a few seats jerking the weight and holding it stabilized in OH position on split. Found 115 is actually harder to stabalize in split then I had thought. Overall great training session.

30 sept

Was in a trailer park but they had a nice little gym. So did muscle up sub of a strict pull-up and a ring dip x 5, followed by 10 pistols, and 20 double unders. 5 rounds. Then one arm rows at 50lb, 15 on each arm for 3 sets. Then 50lb dumbbell squats, one in each hand x 15 for 3 sets. No barbell so had to make do.  Was glad to get this in.

28Sept

So today I was on road to pick up my new RV. Took my 2 pood KB and knocked out a quick 13-1 burpeee ladder. Not optimal but better then nothing. Met with Oly coach yesterday, looking forward to developing my lifts under this close watchful eye.