7/12/13

work to a heavy power snatch
195
work to a heavy power clean
250
work to a heavy front squat
345, pr?...i think

7/11/13

work to a moderate snatch
205
work to a moderate clean
255
work to a moderate back squat
375

OTM 12:00
evens 1 #35 lb weighted strict pullup-2 strict pullups-3 CTB pullups
odds 6 ring hand stand pushups

4-5 reps of
L-sit muscle up into ring handstand pushup

20 burpees @85%
rest 1:00
x2

7/10/13

muscle up 5-5-5 2:00 rest

class wod var.
8:00 amrap
8 push press w/ fat bar #155
10 Russian kb swings #88

5 rounds + 5 reps

3rd night with the baby last night.  My sleep was a little better but still very poor.  Woke up from a hour nap about 45 minutes prior to training.

7/9/13

Last time I trained was on Thursday of last week.  It was the 2nd workout of a deloading week scheduled prior to attempting maxes on Saturday.  I was feeling pretty good; healthy, mobile, fast, heavy but stronger.  I was hoping to hit some new best lifts on the snatch and clean and jerk.  My baby boy was born on Saturday so needless to say I skipped that day.  Today was my first day back training since that Thursday.  It was also the first day training after the baby was born.  I was working on 5 hours of sleep cut into about 4 75 minute chunks.  I felt pretty good during the session until about an hour in I felt like my energy level dropped way off.  Anyway here are the lifts.
Snatch
185-205 (caught in a low power snatch) 215 missed 3x (each miss was progressively worse)
Clean and Jerk 275-295 (missed both jerks)-315 missed 1x (gave up at this point) wouldn't have tried this but the clean on 295 felt snappy and 305 is a previous PR

Not a horrible day for the circumstances.  Looking forward to starting a new cycle and picking up with the progress I was making.

Thursday

7/4/13

work to a high box jump
30" 38" 42" 44" 

work up to a 90% front squat
135-185-225-275-305-335

work up to a 70%-75% power snatch
135-155-175-180-185

work up to a 70%-75% power clean and jerk
135-185-215-245

20:00 on airdyne
:30 @ 50%
:30 @ 85%

325 total calories split 12-13 cal @85% and 4-5 cal at 50%

Wednesday

7/3/13

OTM 10:00
evens 15 #30wall ball shots
odds amrap ub muscle ups capped at 5
5,5,5,4,4,

Row 1:30 on/:45 off x3
sub 2k pace

7/2/13

7/2/13

1.  Snatch work up to 75%-80% for 3 singles
     175-185-195

2.  Clean and Jerk work up to 75%-80% for 2 singles
     245-265

3.  Back Squat 1x2 @ 90%
     380-380

weighted pullup cluster 2.2.2 rest 2 minutes x 4   45-35-35-35
deficit strict hspu cluster 2.2.2 rest 2 minutes x 4  (1 high temp #45 + 1 abmat), 1 high temp #45 + 1 high temp #10 + 1 abmat for final 3 sets

rest during the clusters :20

4x400 m run rest 1:30

1:20, 1:21, 1:24, 1:25

hot, fat...so fat