Past Week

Aug-1

AM

Rest

Noon

Ido Portal Squat Clinic 2.0

+

A. Front Squat @31x1 - 5 x 5; rest 3min (build from 135-275# by feel, not over 275 until you're confident adductor is 100%)

+

10 Rounds

2 Power Cleans @ 205#

4 BF Burpees

6 Wallball

+

Mobility - 20min

Wasn't able to hit this for a few reasons: 1) Rachel's birthday; 2) I was the only coach in town, so I had to teach every class; 3) Noon:45 is when we put the girls down for bed, so I was very limited on time.

Aug-2

AM

Choice Cyclical - 50min @ EN1

*fasted, straight out of bed (BCAA + Greens)

PM

A. Banded Bench Press - 7 x 2; rest 2min (increase bar load + maintain band tension speed development focus, consider having someone time these to measure power production)

B. Hip to Bar Pull-up - 5 x 3; rest 2min (perform as an explosive / plyometric type exercise)

C1. Multiple Response medball Slam - 5 x 5; rest 60sec

C2. Single Response Clapping Push-up - 5 x 5; rest 60sec

D1. Yoke Carry - 4 x 50ft; rest 60sec (mod-heavy)

D2. GHD Back Extension - 4 x 20 UB; rest 60sec

D3. Single-arm Farmers Carry - 4 x 50ft ea arm; rest 60sec (mod-heavy)

D4. Bent Knee Hollow Hold - 4 x 30sec; rest 60sec (knees / feet squeezed together, create as much trunk compression as possible)

+

Self-directed Movement / Mobility work - 20min

Had to train at home:

A

[Every 2 min] x 10

20 air squats

10 burpees to bottom stair

Result: 21:56

Tried to hold a 2 min pace per round on this because I knew the burpees were going to get me...and I was right. Adductor felt good. No complications during this

B

20 min EMOM

1) 45s prone plank

2) 30s right plank

3) 30s left plank

4) 30s hollow hold

5) 15 Ab wheels

Oh my...this wrecked my core...and my shoulders. I was very, very sore after this.

Aug-3

AM

Choice Cyclical - 50min @ EN1

*fasted, straight out of bed (BCAA + Greens)

PM

A

Power Snatch from blocks 1"" below knee - 15 singles @ 205-215#; rest 60-90sec

Result: 215# across

I was tempted to use 225#, but only for the wrong reasons. This was actually far easier than from the hip off the blocks. Positioning felt good, explosiveness felt good...it was good.

B

Snatch Balance x1 + Overhead Squat x2 - 1 complex on the 2min for 6 sets (build)

Result: 185 / 205 / 225 / 225 / 255 / 275 PR

I wish I would've filmed this. 275# is a PR by 40# for snatch balance. Adductor felt fine.

+

EMOM for 24min

Min-1 - 5 TnG Power Snatch @ 165#

Min-2 - 5 Overhead Squat @ 165# (assuming adductor can handle this)

Min-3 - 5 Pendlay Row @165#

Min-4 - 30sec AB @ easy recovery pace

Fuck this wrecked me. The power snatches were extremely taxing and a bitch to keep under control. With that said, adductor felt fine and back did not bother me after this (I'm very excited about that part). 

+

Self-directed Movement / Mobility work - 20min

Aug-4

AM

Choice Cyclical - 14min, building EN1->EN3

+

AB - 30sec @ 250

AB - 25sec @ 300

AB - 20sec @ 350

AB - 15sec @ 400

AB - 10sec @ 450

AB - 5sec @ 500

Rest 3min

x5 sets

+

Choice Cyclical - 14min @ EN1

This is good. Nice and smooth. Helps me get a good sweat going.

PM

Class Workout / Workout w/ Coaches

5 rounds w/ 2 minutes rest between rounds

50 dubs

20 calorie AssBike

15 Wallball @ 20#

Result - 3:31 / 3:08 / 2:39 / 2:47 / 4:50

Dubs: UB / 22+8+20 / UB / 16 + 22 + 8 + 4 / UB

WB: UB across

AssBike: 300W avg for rounds 1-4 / 150W avg on round 5

Apparently pacing isn't exactly my forte at the moment. I went a little to ham on the 3rd round with the dubs. Got the 50 reps done in ~ 20s. I fell off pretty hard on the last round...clearly. 

Kyle-

I'm sorry for putting this up all at once. Been a pretty hectic week with Rachel going back to work. I'm still trying to find the perfect combination between training, kids, and life. Also, I leave for Utah on August 11...and I'm not sure what I will have access to.