Thursday 7/1/10
Max reps back squat in 30 seconds at the top of every 3 minutes. 70% of BS 1RM=126lbs
Round 1: 12
Round 2: 13
Round 3: 13+ (didn't totally stand up from the squat when time called)
Round 4: 11
Total reps: 49
Fun. Didn't know what to expect on this one. I was dropping my chest a bit. Should have a video up of my last round soon.
Friday 7/2/10
Have been getting good sleep for the most part this week with naps in the afternoon. But last night was not the case. My own fault. Sometimes it's just hard to get to bed early when I get home at 9pm. This was a night that I just wanted to chill out and relax and made that choice over sleep. So, slept about 5 hrs tonight. Didn't feel horrible, but I know that I will not optimally recover from those back squats. Gotta live and enjoy life. That's the most important part.
3pm training session. Have been at the gym coaching since 5am so a little sluggish.
squat clean and push jerk @ 80% of max EMOM 1x10 I do not actually know my max push jerk, but my max squat clean is 140lbs from regionals. Did 10 reps every minute on the minute...well, ended up being more like every 70-90seconds. Only about 3 of the 10 push jerks were optimal. The squat cleans were fairly solid. A few of the early ones on my toes, but for the most part solid. Can tell that I am sluggish.
Perhaps I will nap and then take my dog to the park or trails and get in some sprints. TBD...
No nap and thus no sprints just a two hour walk with Corey and Lloyd.
Saturday July 3rd, 2010 7.5hrs sleep
Dynamic effort shoulder press: 3x8 EMOM @~50% used 45lbs bar. (present max is 95lbs) Felt good. Having mild left elbow issues. Feel it on the way down and Corey said I am winging that elbow out a bit when I press.
Dynamic effort deadlift: 2x12 at the top of every 30sec @50% 120lbs. I love to deadlift. Felt good.
Still no motivation to sprint or WOD. I had considered running a 5k this morning, but the back squats on Thursday have left me with some sore adductors still.
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