Day 11-15

Sorry to post all at once. I still have 5 days left. Hopefully getting back into the grove and working out more consistently. That is my goal. 

Day 11 A. Back Squat 4-5 Reps @ 310lbs rest 2 min btwn sets x5 

X5

X5

X5

X5

X4

B. Front Rack Front Foot Elevated Reverse Lunges 6-8 reps each leg rest 2 min x4 

135 x8

Felt right 

+ AB 10 Seconds 5 Power Cleans @ 225lbs Rest 2:45 x5

Not today 

Day 12 A. Push Jerk 3-3-3-2-2-2 rest 2 min btwn sets 

225

235 little heavy, not sure I'll get next set

230 fuck. Dropped first one. Then went to 225 and tried again. Got it but shoulder hurts when I lock out. 

225 for 2, staying at 225

225

If I catch at full extension it hurts. I think it pushes should down. If I catch just before full extension, it's a lot better. Wonder if that's why I always do that without being conscious of it.

 B. Push Press Build to a Max 

225 was ok. Tried 235 and didn't get it

Drop to 90 Percent and Preform 1 rep EMOM till either 10 reps or Failure 

205 x10

Feel pretty week today. Maybe because it's morning and I didn't eat much yesterday and was feeling sick??

+ AB 4 min @ 3 RPM's Faster Than 30 min Pace Rest 1 min Btwn each set x8 Rest 3 min btwn sets 4-5

Did this. Don't remember the specifics. Stayed at about 62

Took about 2 weeks in between day 12-13. I was sick and then traveling. I did shit during this time but none of your programming and nothing too intense. 

Wednesday:

Day 13 A. Deadlifts 1-1-1-1-1-1 Same Weight For all Sets 

425. Hard at end but right

+ 21-15-9 Deadlifts 315lbs Box Jumps 30"

8:57 not good. Rest were too long on DL. Bj's were ok, slow but consistent. 

Day 14/ Friday 

 Strength (a,b) on Friday

A. Split Jerk 12 Singles @ 245-265lbs rest as needed btwn lifts 

245 for all. Body is questionable today. Shoulder not great. Haven't really worked out lately. Stuff is heavy. 

B. 5 Split Jerks for Time @ 225lbs rest 2 minutes x5 

35sec. singles. Hard to bring down without dropping 

23sec. Unbroken. Faster but more painful. 

30sec. 4,1. Hard. Barely got last one

23sec. Unbroken. 

Day 14 metcon/Saturday 

Did this Saturday morning. 

+ 5 Sets 250M Ski Erg 20 HSPU 15 Chest to Bar Pull ups

19:30

HSPU were difficult today. Shoulders sore from yesterday OVerhead work. 

Took 4 mile run in afternoon

Day 15/Sunday

In the AM 20-30 min Z1 Run 

Ran last night. Took hour long hike with Luca on my back in this morning

 In the PM 

A. 20 Min to Establish a heavy Single Clean 

Missed 265 on first attempt. Got it on second but it was pretty bad. 

B. Banded Clean Pulls 5x5 rest 2 min Btwn sets 

225 blue band in garage. Felt slow and heavy

C. Front Squat 3-4 Reps Rest 2 min x5

245 x4

245 x4

245 x4 may have shit myself on #2, I'll check after.  Pretty hard. 

245 x4

245 x4

Probably should have gone heavier but I just feel week after hardly working out for a few week and now body is kinda tired now that I've done a few workouts and am getting back into it. All good.