Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. OHS @ 44X1- 1 reps w/ 65lbs x 5; rest 2 min
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs, after warming up w/ lighter weight)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs, after warming up w/ lighter weight)
+
Air Dyne- 30 sec ALL OUT; rest 2:30 x 4

A. OHS @ 44X1- 1 reps w/ 65lbs x 5; rest 2 min (Coach Mike advised working on ankle flexibility, keeping knees out, feet more forward and closer together)

65#,75#,85#,95#,105#

B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs, after warming up w/ lighter weight)

115# all sets.  No fails but most not low enough and some press outs.  Coach Mike said I'm coming forward on my dip, so lean back and that really helped.  Will do that from the start next time.

C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs, after warming up w/ lighter weight)

150#,155#,165#,170#, failed on 175# so did last set at 170#

Air Dyne- 30 sec ALL OUT; rest 2:30 x 4

101rpm down to 80rpm by end

101rmp down to 90rpm by end

95rpm down to 82rpm by end

Stayed at 90rpm 20 seconds then down to 80 rpm by end

Monday

Gym Strength/UB Gym Stamina
A1. Chin Ups- max strict in 30 sec x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups- max strict in 30 sec x 3 sets; rest 10 sec

Was not able to do chin up so did 3 x10 sec negatives each set
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

4 unbroken + 2 unbroken

3 unbroken + 3 unbroken

2 unbroken + 4 broken

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Amanda showed me how to position the box so it didn't move around but I wasn't able to do strict rows while elevated.

12 each set, not elevated.
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min

12 each set

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

14 each set.  More rest than tempo and most were a struggle after the first set.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

9 before dropping + 1

6 before dropping +3 before dropping +1

6 before dropping +3 before dropping +1

I asked Clovis if I was pulling too hard and coming too high on these but he said not to worry about it until I am actually at a level where I can compete.

Diet has been back under control the past two weeks so maybe I can start dropping some of the fat I've gained and the body weight stuff will get better.  I think I'm sabotaging myself by gaining weight.

Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2466m

-Over Head Squat @ 55X1 @ 65lbs- 2 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

65#,65#,75#,85#,95#.  All at tempo and all felt really good.

-Static Hang Squat Clean @ 95lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

All of these felt great today.

-HS Hold (freestanding and on the wall) for 10 minutes

Think I'm still too close to wall on these.  On one I was further away and it immediately felt better on my shoulders.

1min,55sec,40sec,20sec,55sec,54sec,50sec

12 min Row @ 2:45 pace

2222m

Wednesday

A.M. Z1 P.M. HUB/VUB/UB Volume
A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 5 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 5 reps x 3; rest 2 min (first set @ 85lbs and add)
B1. DB Seated OH Press @ 22X2- 4-6 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Subbed 30 minute street run at moderate pace.   Have ended up really liking these--always feel happy and de-stressed after.

P.M. (school gym)
(Did this last due to bar being unavailable)
A1. Bench Press @ 32X1- 5 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
105#, 110#, 110#--didn't feel confident with 115#
A2. Barbell Bent Row @ 30X1- 5 reps x 3; rest 2 min (first set @ 85lbs and add)

85#,90#,90#

B1. DB Seated OH Press @ 22X2- 4-6 reps x 3; rest 10 sec (try 30lbs again)
6 x30# first two sets,  5x35# last set
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

These felt fine since they were fast

C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
12 x 35# all three sets.  Last reps of each set were challenging enough to make me nervous about going up.
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)
12x45# all three sets.  Struggle all three sets.

Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)
B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)


Friday on Thursday so I can do Wednesday on Friday at school gym because of after work plans.

A1. Front Squat @ 30X1- 2-4 reps x 3; rest 10 sec (start @ 145)

4 reps each set at 145#.  Racking and resetting each time before squatting again.
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)

First two sets 5 coming off bar once.  Third set used chalk and different bar and got 8 without coming off bar

B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)

2 full +1 fail +1 without weight

3 full

2 full +1 fail +1 without weight

1 full +1 fail +2 without weight
B2. Snatch Dead Lift @ 52X1; 3-5 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all 

5 reps each. 125#, 135#, 145#, 155#

Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)
C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)
+
Air Dyne- 25 sec ALL OUT; rest 2:35 x

Tuesday on Wednesday because I couldn't recover enough from Monday for some reason.  Shoulders really hurt, felt very sore and exhausted.

A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)

3x55#, rest @ 60#  All of these felt pretty solid today.

B. Squat Clean & Split Jerk Cluster- 1.1 x 4; rest 3 min (start w/ 115lbs)

Warmed up with 95# and then 65# because jerk didn't feel good.  None of them feel good and my only explanation is just that I'm sore from everything else I'm doing with my arms.  I've done WODs with 95# jerks and they've never been great but suddenly it's like I don't know how to do it anymore even though I got 125# the first week of this phase.

1. 115# cleans with 4x45# jerk  2.  125# cleans with 4x65# jerk 3. 130# cleans (caught them too high and didn't squat) with 4x75# jerk 4. 130# clean (caught it high but did squat anyway and think I forgot to do the second clean) with 85# jerk (I think two because I think I forgot to do the second clean and jerk)

C. Back Squat @ 20X1- 2 reps x 5 sets; rest 3 min (first set @ 150lbs)

Loaded 150# but just didn't feel strong enough--felt run down.

1. 135# 2. 135# 3. 140#--then it was like a switch flipped and I suddenly felt fine. 4. 150# 5. 150# 5. 155# 7. 175# (meant to load 165# but miscounted) failed on second squat

Air Dyne- 25 sec ALL OUT; rest 2:35 x 4

1. 103rpm for first 20 sec and down to 98rpm for last 5

2. 103 rpm for 11 sec and down to 83 by end

3. 103 rpm for 7 sec and down to 73 by end

4. 93 rpm for 18 sec and down to 84 for last 7

Monday

UB Gym Strength/UB Gym Stamina
A1. Chin Ups w/ 20lbs- 10 sec negative, 7 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
(B1&B2 w/ 10lb weight vest)
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 7 reps x 3 sets; rest 10 sec

Last 4 faster than tempo on last two sets
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

Each set 4 unbroken then next 2 except last set had 1 fail before last rep

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

12 each set, not elevated.  These actually felt pretty good so I thought I would try elevated but can't figure out how to keep whatever I put my feet on from scooting across the floor
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
(B1&B2 w/ 10lb weight vest)

These didn't feel good.  8 each set.  

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

15,15,14.  Most rest than tempo.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

9 each time so I got more than last week but not unbroken and not without coming off bar.  Probably about 6 each time before I came off the bar.

Saturday

Flow w/ Oly Tech
12 min Row @ 2:30 pace
-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
12 min Row @ 2:45 pace

12 min Row @ 2:30 pace

2444m

-Snatch Balance @ 60lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

warm up 3x45, 3x55

65#(because I can't do math), 60# on next four sets.  Slow squat in most but faster and better in last two sets.

-Static Hang Squat Clean @ 85lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

Most felt good, fell once, once too far forward on toes.

-HS Hold (freestanding and on the wall) for 10 minutes

Set timer for 1 min intervals so I could try to get 5 one min hs with one min rest in between

(Several fails getting up different times)

1 min, 1 min, 30 sec, 1 min, 50 sec

12 min Row @ 2:45 pace

2320m (sometimes a little above 2:45 pace)

Friday

UB Gym/LB Squat + UB Gym/LB Bending
A1. Front Squat @ 30X1- 3-5 reps x 3; rest 10 sec (start @ 145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)
B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)
B2. Snatch Dead Lift @ 52X1; 4-6 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

A1. Front Squat @ 30X1- 3-5 reps x 3; rest 10 sec (start @ 145)

5,4,4 (failed on 5th rep second and third set. Stayed @145)
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 3; rest 3 min (5 rep minimum/set)

5 reps, not unbroken.  Did not drop off bar second and third set.

B1. Bar Dips @ 30X1- 3 reps x 4; rest 10 sec (w/ 10lb weight)

First set only one full rep, fail and then reps without weight
Second and third set 3 full reps (more rest than tempo )
Fourth set failed on last rep and couldn't even get it without weight
B2. Snatch Dead Lift @ 52X1; 4-6 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

115,125,135,145-6 reps each.

Wednesday

A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)
B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

A.M.
Row or Air Dyne @ 50% effort for 30 min (CrossFit Clinton)

Row 6316m, 2:20-2:30 pace 

P.M.
A1. Bench Press @ 32X1- 6 reps x 3; rest 10 sec (first set @ 115lbs and increase/set)

3x115# then failed.  3x105#  Stayed at 105# for next two sets with some fails
A2. Barbell Bent Row @ 30X1- 6 reps x 3; rest 2 min (first set @ 85lbs and add)

85#,90#,90#(forgot to add on last set)

B1. DB Seated OH Press @ 22X2- 6-8 reps x 3; rest 10 sec (try 30lbs again)

6 reps on each set.  Most rest than tempo on most and really struggled
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min 

Since these were fast they felt fine

C1. Single Arm DB Bench Press @ 20X1- 10-12 reps x 3; rest 10 sec (35lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and really struggled.
C2. Single Arm DB Row @ 30X1- 10-12 reps x 3; rest 2 min (45lbs first set, shoot for 12 reps)

12 each arm each set but more rest than tempo and pulling faster than tempo on a lot of them

Tuesday

Oly Tech + Oly Intense + Squat + LP Air Dyne
A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)
B. Squat Clean & Split Jerk Cluster- 1.1.1 x 3; rest 3 min (start w/ 115lbs)
C. Back Squat @ 20X1- 3 reps x 5 sets; rest 3 min (first set @ 150lbs)
+
Air Dyne- 30 sec ALL OUT; rest 2:30 x 5

A. Static High Hang Squat Snatch- 1 Perfect rep every 60 sec for 10 min (55lbs if it feels GREAT, move up, if not stay at 55) (focus on fast pull under the bar into the squat)

55#, last two reps #65  Most felt good, fell on one at 55#

B. Squat Clean & Split Jerk Cluster- 1.1.1 x 3; rest 3 min (start w/ 115lbs)

115#-jerk didn't feel good ,was pressing out.  Went up to 125#, failed and dropped it on my legs somehow.   Felt irritated and distracted by how much that hurt and failed at 115# and went all the way down to 95# for rest of reps and even those jerks didn't feel good.  

C. Back Squat @ 20X1- 3 reps x 5 sets; rest 3 min (first set @ 150lbs)

Stayed at 150# the whole time because it was always a struggle.  Failed once on first set and then set it lower on my back and the rest felt better but still difficult.

Air Dyne- 30 sec ALL OUT; rest 2:30 x 5

Got up over 100rpm the first two sets but after that struggled to stay at 85rpm.  Felt like my quads were cramping up which was an interesting feeling I've never had before.

Monday

UB Gym Strength/UB Gym Stamina
A1. Chin Ups w/ 20lbs- 10 sec negative, 6 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 7 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-14 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 6 reps x 3 sets; rest 10 sec

Faster than tempo toward end of second set and on third set
A2. Bar Dips @ 31X1- 7 reps x 3 sets; rest 2 min

Happy that I got the first 4 without putting my feet down on first two sets.  All felt really difficult.

B1. Ring Rows feet elevated @ 22X2; 8-14 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Not elevated.  Still moving feet around some.  14 on each set.
B2. Ring Push Ups @ 22X2- 8-12 reps x 3; rest 2 min

8 each set.  All were a struggle.  Rings were higher than I've had them the last few times because straps were shorter.  For some reason this feels harder even though it's not supposed to be.

C1. Push Ups @ 31X1- 14-16 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

14 each set.  Felt terrible from the start--really leaning on right arm to get up.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

8,7,5  Only first set was more than last week.  

Cherry Pick Saturday

12 Min Row @ 2:30 pace
2512 m

Static high hang squat snatch-1 rep every 30 sec for 10 min
45#

Snatch balance @55lbs-3 reps x 5; rest 90 sec
Felt much better than last week.  I think I had let my shoulders get too tight.

Squat clean and jerk cluster-1.1.1x3; rest 3 min
These were a mess today.  Probably should have warmed up with a lighter weight.  115# first set-felt okay. 125# second set but couldn't jerk any--arms felt weak  Back down to 115# third set but failed a lot--arms just felt weak.

HS Hold 5 minutes
Cut this down to 5 minutes so I wouldn't run out of time before noon.  These actually felt pretty good today. Didn't have to use much momentum to get on wall.  1 min and 20-30 second holds.

Air Dyne-25 sec all out; rest 2:35 x 5
Didn't have a read out but always had to fight to try to keep the same pace after about 20 seconds

Monday

Lost week to illness so doing Monday on Friday.

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec

10 sec first set, 5 sec second set, last 3 reps 5 second last set
A2. Bar Dips @ 31X1- 6 reps x 3 sets; rest 2 min

Some fails on all sets and some had to put foot down 

B1. Ring Rows feet elevated @ 22X2; 8-12 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

8 reps each set, not elevated
B2. Ring Push Ups @ 22X2- 8-10 reps x 3; rest 2 min

8 reps each set

C1. Push Ups @ 31X1- 10-14 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

10 reps each set.  Lots of failing and extra resting.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec (at least 1 more rep/set than last week)

7 each set (one more than last week) 

Saturday

10 min Row @ 2:45 pace
-Snatch Balance @ 65lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)
-Static Hang Squat Clean @ 75lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)
-HS Hold (freestanding and on the wall) for 10 minutes
10 min Row @ 2:45 pace

10 min Row @ 2:45 pace

2088m-2:20-2:30pace (2:45 felt too slow and awkward)

-Snatch Balance @ 65lbs- 3 perfect reps x 5; rest 90 sec (fast drop under into the FULL over head squat)

45#, 45#, 55#,55#,45#

No perfect reps--really rusty on these, all were awful so never did 65#.  On last set Josh said I was jumping forward so Will put a towel down at my feet and that helped me drop straight down so last set was best set but still a slow squat.

-Static Hang Squat Clean @ 75lbs- 1 perfect rep every 30 sec for 8 minutes (fast pull under the bar into the squat)

Felt okay.  I noticed more of a difference with the snatch on the high hang because I think a lot of times I'm missing that position in the snatch.

-HS Hold (freestanding and on the wall) for 10 minutes

Some at 1 min, some 20-30 seconds.  Had hands in correct position in almost all of them.  Almost got into a few starting with hands on floor but failed and had to flip into handstand.

10 min Row @ 2:45 pace

2045m-2:20-2:30 pace again.  Need to remember to look into foot position.  Saw a video that said to keep strap around your toes but Bill showed me to put it on the middle of my foot today and that did feel like a stronger position.

Friday

A1. Front Squat @ 30X1- 6-8 reps x 4; rest 10 sec
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 4; rest 3 min
B1. Bar Dips @ 30X1- max reps x 4; rest 10 sec
B2. Snatch Dead Lift @ 52X1; 6-8 reps x 4; rest 3 min (focus on keep tall chest just like a snatch all the way up, don't let the hips rise first. Use straps if needed for grip)

A1. Front Squat @ 30X1- 6-8 reps x 4; rest 10 sec

135#-8,8,6,6--felt really challenging today but remembering to keep elbows high, knees out and that helps a lot
A2. Mixed Grip Kipping Pull ups w/ 10lb vest; max reps x 4; rest 3 min

Did 3 with vest but couldn't figure out how to secure it so that it wasn't coming up and hitting me in the face.  Did 5 without, then 9,9,9 without vest.  These felt really good but hands were still giving out.

B1. Bar Dips @ 30X1- max reps x 4; rest 10 sec

Dip station was set higher than last time but seemed harder.  4 (last rep not full), 3 (last rep not full), 3 (couldn't get back up on the 3rd rep), 4 at half depth or a little lower
B2. Snatch Dead Lift @ 52X1; 6-8 reps x 4; rest 3 min 

95#-6,8,6,8  Wasn't sure what weight to start with but 95# felt terrible enough to stay with.

Had to close one library last night and get up early to open another branch this morning so didn't get much sleep and everything felt a little off.

Wednesday

A.M.
Row or Air Dyne @ 50% effort for 30 min

P.M.
A1. Bench Press @ 32X1- 10 reps x 3; rest 10 sec
A2. Barbell Bent Row @ 30X1- 10 reps x 3; rest 2 min
B1. DB Seated OH Press @ 22X2- 10-12 reps x 3; rest 10 sec
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min
C1. Single Arm DB Bench Press @ 20X1- 12-15 reps x 3; rest 10 sec
C2. Single Arm DB Row @ 30X1- 12-15 reps x 3; rest 2 min

A.M.
Row or Air Dyne @ 50% effort for 30 min 

Air Dyne--don't know max effort yet but stayed at 58-60 rpm the whole time.  Could talk comfortably but walking felt awkward after.

P.M.
A1. Bench Press @ 32X1- 10 reps x 3; rest 10 sec

105#,105#(failed last rep),100#,100#,100#--apparently cannot read my own terrible handwriting and did 5 sets.  No wonder this seemed hard...
A2. Barbell Bent Row @ 30X1- 10 reps x 3; rest 2 min

75# and mistakenly did 5 sets.  

B1. DB Seated OH Press @ 22X2- 10-12 reps x 3; rest 10 sec

3 reps at 30# and then had to drop to 25# each hand for 10 reps each set
B2. Negative Pull Ups- 3 sec negatives, 10 reps x 3; rest 2 min

Probably faster than tempo on a lot of these--arms are pretty tired.  Right elbow is a little cranky from the jerks last night.  Going to ice it and keep an eye on it.  

C1. Single Arm DB Bench Press @ 20X1- 12-15 reps x 3; rest 10 sec

25# each arm for 12 reps, first set.  35# for 12 reps next two sets
C2. Single Arm DB Row @ 30X1- 12-15 reps x 3; rest 2 min

35# each arm for 12 reps, 3 sets

Tuesday

A. Static High Hang Squat Snatch- 1 Perfect rep every 30 sec for 10 min (45lbs, move to 55lbs if it feels GREAT, if not stay at 45)
B. Squat Clean & Split Jerk Cluster- 1.1.1.1.1 x 3; rest 3 min
C. Back Squat @ 20X1- 5 reps x 5 sets; rest 3 min
+
Air Dyne- 20 sec ALL OUT; rest 2:40 x 5

A. Static High Hang Squat Snatch- 1 Perfect rep every 30 sec for 10 min (45lbs, move to 55lbs if it feels GREAT, if not stay at 45)

Some felt good, some I could  feel swing out, so stayed at 45# the whole time.

B. Squat Clean & Split Jerk Cluster- 1.1.1.1.1 x 3; rest 3 min

95#,115#,125#  One fail on the 125#.  First time I've had over 105# above my head so was feeling a little unsure.  I don't think I'm going low enough or locking out aggressively enough.

C. Back Squat @ 20X1- 5 reps x 5 sets; rest 3 min

145#,155#,155#,155# (failed on last rep), 145#

+ Air Dyne- 20 sec ALL OUT; rest 2:40 x 5

Ran out of time because was late to gym due to traffic issues.  Went downtown and subbed hill/incline sprints instead

10 x 20sec hill/incline sprints (last two sprints 25 sec)

Monday

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec
A2. Bar Dips @ 31X1- 5 reps x 3 sets; rest 2 min
B1. Ring Rows feet elevated @ 22X2; 8-10 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)
B2. Ring Push Ups @ 22X2- 6-8 reps x 3; rest 2 min
C1. Push Ups @ 31X1- 10-12 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)
C2. Kipping Pull Ups- max reps x 3; rest 10 sec

A1. Chin Ups w/ 20lbs- 10 sec negative, 5 reps x 3 sets; rest 10 sec

Second and third set faster than tempo
A2. Bar Dips @ 31X1- 5 reps x 3 sets; rest 2 min

Last reps on second and third set not full depth

B1. Ring Rows feet elevated @ 22X2; 8-10 reps x 3; rest 10 sec (really focus on squeezing shoulder blades at the top)

Could not do any row with feet elevated so went back to floor and tried to stay as low as possible

B2. Ring Push Ups @ 22X2- 6-8 reps x 3; rest 2 min

These feel so much better than they did the first time I did them I'm suspicious I'm cheating somehow.  Maybe I have the rings too low?

C1. Push Ups @ 31X1- 10-12 reps x 3; rest 10 sec (try to get chest all the way to ground, keep elbows at about 45 degrees)

Struggling with the wider push ups.  Second and third set very broken up.
C2. Kipping Pull Ups- max reps x 3; rest 10 sec

6,6,6