Sunday July 4th, 2010 Sleep 9hrs. Food from yesterday~7/10 Lots of good stuff (ie. piled high plates of local greens, wild salmon, local goat chz, grassfed porterhouse steak) but also had some treats in there (ie.trail mix w/crystallized ginger aka sugar & Boston Creme Pie Ben & Jerry's)

Power snatch: Working towards a 1RM to determine percentages 45,65,75,85,90 (too deep), 90 (too deep) 85 it is and that I caught a bit wide.

Front squats Dynamic effort 50% max 2x12 @ 1 min: 75lbs. Felt slow, but I did on the first day of dynamic with DL and BS too. This is the first day and was not originally on the plan, as I was just going to get the front squats in with the cleans, but I decided that I needed to add in some front squatting. When I am cleaning I am focusing on where I pull, catch and I just feel that the FS does not get the attention it deserves. I also feel that simply front squatting and improving there will if nothing else mentally prepare me for a heavier clean. For nearly a year now my power clean has been stronger than my front squat (presently it is equal) but I want my FS to be higher so that if I get my ass under the bar I will not doubt myself on getting out of the bottom.

6x200m hill sprints @ top of every 3 minutes. Ran stop sign @ Coxe & Sawyer to stop sign @ Church & Aston. My goal was to get faster on each. Almost made it. 45, 44,42,42,43,41

Corey noticed I am running louder on my right side and that calf felt tighter when running. He worked on me after.

Monday 7/5/2010: Rest day 7hrs sleep + 1.5hr nap

Tuesday 7/6/2010 sleep ~6hrs, no nap

11am

Hang clean 1x10 @ 80% (106lbs) EMOM No misses and nothing ugly, but didn't feel my best.

Deadlift 2x12 @ 60% (144lbs) at the top of every 30 seconds.

230pm 95 degrees

3x800m (hill route here at the gym) with a 1:1 rest ratio (rest the same amt of time it takes to run)

1) 1:40/317

2) 1:33/2:10

3) 1:30/3:00

Felt good. Didn't want to do this today, but it's time I get myself in gear. It really isn't bad once I take that first step out the door.

Wednesday 07/07/10 sleep ~7hrs +1 hr nap

Short and sweet after 630 class

Dynamic effort back squats @ 50% 2x12 at the top of every 30 seconds. Not feeling super fast.

Thursday 07/08/10 sleep ~7hrs, no nap

No strength...slow to get motivated.

WOD

10,8,6,4,2 hang cleans @ 95lbs

20,16,12,8,4 burpees

6:01

Felt good. Hang cleans with no break. Can push faster...stepped up & back from all burpees on the sets of 16 and 12.

Friday 07/09/10 sleep: poor...4.5 hrs? no nap

Crazy team WOD which for me involved 2 500m rows (7000m for 5 person team) and a bunch of 52lbs power snatches. Felt alright on the rows. Pulled 156-158 for first 250ish and then dropped to 200-205 so probably averaged 201-202 for each. Worked for a total of ~27+ minutes on and off. Felt like I could puke at some point. Regardless it was a good one. We reached our goal. See the comments.