Thursday - Jan. 29

2-arm Jerk @ 28kg, 5 sets with 4 minutes rest between
- 3 minutes @ 10 rpm all sets

Front Squat
5 x 50 kg
5 x 70
5 x 100

Glute-Ham Raise - 5 x 5

Rolling Thunder (thumbless)
3 x 180# (r/l)
3 x 190
1 x 190

My mind was not willing to do long sets today. All my reps felt very strong and I'm really feeling comfortable with the bells in rack position and while overhead. The front squats did not feel good, I had a twinge in my hip flexor so I held back on big weight and any further reps. Its nothing major, but no need to push it. Today was also the first day I've done glute-ham raises (on my new bench from Sorinex -awesome product, those guys think of everything).

Tuesday - Jan. 27

2-arm Jerk @ 28kg, 8 minutes
1) 8
2) 8
3) 8
4) 8
5) 8
6) 10
7) 10
8) 10

2-arm Jerk @ 24kg
- 5 minutes @ 10 rpm

Snatch @ 28kg, single arm switch
- 8 minutes @ 15 rpm

Swings @ 40kg, single arm switch
- 50 / 50

Thursday - Jan. 22

2- arm Jerk @ 28kg
- 10 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 36kg, single arm switch
- 50 / 50

Rolling Thunder
3 x 135# (r/l)
2 x 185# (r/l)
2 x 205# (r/l)

Jerks again felt very strong, especially while overhead. I could tell I had done 10 minutes of jerks on Tuesday as my legs were a bit fatigued still. Snatch set went much better and I was happy to do the full 10 minutes after a lack luster snatch set on Tuesday.

Tuesday - Jan. 20

2-arm Jerk @ 28kg
- 10 minutes @ 8 rpm

Snatch @ 28kg, single arm switch
- 6 minutes @ 15 rpm

Swings @ 32kg, single arm switch
- 4 minutes @ 31 rpm

My jerks today felt very good. The snatch set on the other hand did not and I only went 6 minutes. To make up for that lapse I did a 4 minute swing set with the 32kg. More of the same to come again on Thursday.

Sunday - Jan. 18

2-arm Jerk @ 28kg
- 7 minutes @ 8 rpm

CoC
#1 x 5 (r/l)
#2 x 3
#2.5 x 2, 2, 2, 2

IronMind Titan Telegraph Key
- thumb up - 10# x 3 (r/l),
- 7.5# x 5
- thumb down - 10# x 5
15# x 5

Thursday - Jan. 15

Agility Ladder Warm-up
KB Arm Bar to Turkish Get-up to Windmill x 5 (r/l) - great mobility and shoulder rehab from Adam Glass.

2-arm Jerk @ 24kg
- 10 minutes @ 10 rpm (last minute 12 reps)

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 12 rpm
- 4 minutes @ 12 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 20 rpm

I came back later in the day and trained with some friends as well. Here is what I did:

Back Squat
10 x 135 #
5 x 225
20 x 315 - I have not done these in a while and I was pleasantly surprised with how strong they felt. They still pushed me extremely hard and I've have fun walking tomorrow...:)

My buddy then wanted to do some conditioning and I opened my big mouth with 'Fight Gone Bad'.

3 Rounds - 1 minutes rest between rounds
Burpee to Heavy Bag strikes - 21, 16, 15
Jump Rope - 117, 114, 111
Pushups - 28, 25, 22
18" Box Jumps - 34, 37, 33
Rower (cal) - 15, 15, 16

I'm taking 2 days off and will train again Sunday.

Tuesday - Jan. 13

Deadlift
10 x 135#
5 x 225
5 x 315
5 x 405
5 x 495
5 x 525 - belt

1-arm Long Cycle @ 36kg, switch every minute
- 20 minutes @ 10 rpm

3.5" Wrist Roller
- 3 x 10#

Monday - Jan. 12

Barbell Clean + Jerk
warm-up @ 40kg
3 x 60 kg
2 x 80
2 x 90
100 x 1, 1
110 x 1

Snatch @ 24kg, single arm switch
- 10 minutes @ 20 rpm

Coc #3

Thursday - 1/ 8

2-arm Jerk @ 24kg
- 7 minutes @ 10 rpm
- 7 minutes @ 10 rpm

12 minutes (EDT)
- Pullups - 9 sets of 5
- Leverage Press w/ monster mini bands doubled - 9 sets of 5

Front Squats
8 x 60 kg
8 x 80
8 x 90
8 x 100

Swings @ 32kg
- 50 / 50

Rolling Thunder - 5 x 5 (r/l) @ 135#

My jerk sets were separated by 6-7 minutes. The Leverage Press / Squat was designed and built by Chris Rice, I'll have some pictures up soon. It will not replace any of my training but it will be a tremendous assistance implement.

As for my shoulder, its feeling good but the snatch motion caused some discomfort so I'm giving it another day.

Tuesday - Jan. 6

I took a couple of days off training due to a shoulder injury I sustained in a crash while tele-skiing this past Saturday. Its starting to feel better and I hope to be back to normal volume in a day or two.

Agility Ladder Warm-Up
6" multi-directional hurdle jumps to Sprint x 10

Barbell Clean + Jerk
2 x 50 kg
2 x 60
2 x 80
2 x 95
110 x 1, 1, 1, 1, 1

Deadlift
5 x 315 #
5 x 405
3 x 495
1 x 545 - belt
1 x 565 - belt

45# blob play and 45# hub lifts.
3 x wrist roller @ 10#
Various dips to help stretch the shoulder

Thursday - 1/1

Barbell Snatch
3 x 40 kg
3 x 50
3 x 70
2 x 80
1 x 90

2-arm Jerk @ 24kg
- 10 minutes @ 8 rpm

Snatch @ 24kg, single arm switch
- 10 minutes @ 15 rpm

Swings @ 32kg
- 40 / 40