Nov-3-14

didnt read the program close enough and did power snatch instead of hng PS. 135,155,175,185,195.
filmed some so I will send it to you. Felt a little slow but havent snatched in months so I guess thats to be expected.

BS 275 across got heavy around 3 in the later sets.

CTB did plus 5 pounds the first 4 reps each set and finished with BW.

Plyos all felt weak after squats.

Nov-4-14

Speed ladder is my new best friend!!

3 sets of 1 min each, getting better.

35,27,25 secs in hollow rock that 20 sec break is nothing!

15,15,20 finally got the hang of the arch rocks.

45 sec each side on side plank left arm better than right, i have had elbow surgery there and do not have full extension.

BB roll out are no joke working on getting lower.

only did 15 min because I ran out of time, poor planning. 2:04 avg came out hot, should have paced a little better.

rest

Nov-6-14

Seated press tougher than expected. Started at 95 but did the rest of the sets at 75 because my shoulder was a little sketchy. Warmed up with 55 wall balls ub, trying to get to 150 ub. Prob burned me out a bit.

Clean grip felt better 245 across

Plyos were on point today.

got in the leftover 10 mins on rower from last workout. 2625

Nov-7-14

Frog stand getting better did some freestanding kipping push ups to the wall to help with my eccentric portion.

37,28,22 trying to increase every time still tough but feeling a difference.

BB roll outs and ghd back extension were tough as always. Focusing on going nice and controlled through full range.


Windsheild wipers were done correctly this time.

played flag football for an hour instead of row. way more fun feet feel quicker.

Nov-8-14

C&J 235 across focusing on a stable rack on the catch and changing levels on the jerk. Light but tech need work.

supine grip still tough never got chest to back. my forearm external rotation is piss poor and i got golfers elbow pretty bad, but not debilitating.

8,8,6,6 on deficit hspu 45 plate.

stayed safe and did all my jumps at 40.

had some rough sleeping nights on a few day but I dont think I ate enough on those days. I would like some more gymnastics if possible but I understand this is a process.