"Cindy"

21 rounds?
What a bitch to count. I need to video everything. Cindy is so hard to count.

OHS
5 @ 65
5 @ 65
5 @ 75
5 @ 75
5 @ 85
10 @ 85

"DT" @ 115#
5 rounds for time:

12 DL
9 Hang Power Cleans
6 Push Jerks

10:00

I have been sitting at my desk too long in comparison to standing around in Bally's or on the pool deck at the naval base so my posture is starting to feel like crap again. Really have to make a conscious effort to be in good posture all the time. I even tell my clients to be thinking of of it often. I don't want to be this hypocrite and be Quasimodo. Although he is quite jacked. hah. So I did some OHS to strengthen my posture and general strength. It feels good. I am looking forward to start to go heavy.

CF as prescribed

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

3 rounds + 1 DL

This was pretty bad. I estimated I would only complete three and that is all i did. Each exercise was tough: the DL's heavy, muscle ups-sweaty and just hard, and the squat cleans were exhausting.

Next time I have to string more DL's together and stop thinking so much when it comes to the squat cleans...also use some chalk for the MU's.

slow hot run today. 3.5 miles

Clean and Jerk
4 @ 95
155 Push jerk
165 Split
175 Split
185 Split

The run took a bit out of me, granted it was 5 hour earlier in the day.

50# each hand farmers walk (short barbell) .25 mile -12:14

posterior chain and snatch skill work

3 full body rollouts
50 back extensions
5 x 5 135# hex bent over row
hip and wrestlers bridge
Bone Crusher grips (I am closing the 250 now)
high pulls off the blocks 3 x 3 @ 95#
power snatch off the blocks 3 x 3 @ 95#

Run day

Today I started reading "In Defense of Food-an eaters manifesto" by Michael Pollan.

He is pointing out how marketing has changed our way of thinking of what to eat. In the past, our mothers learned from their mothers what to eat. Over the last 80 years or so this knowledge was lost since mother were bombarded with marketing. More so than eating a variety of foods, our focus shifted to obtaining calories, nutrients, and vitamins. There is more to foods than just the main chemicals within them.

More than likely, you are smothered by the "western diet". Your food consumption is greatly composed of refined flour, sugars, processed 'foods' and lacks in prehistoric-like foods such as vegetables, fruits, nuts and seeds, fish, and free-range or grass fed animals. 'Foods' because much of the product eaten is really not food, but rather lab created food substitutes. Breast milk vs baby formula for example. One is natural, the other is just some combination. The original baby formula consisted of cow's milk, wheat flour, malted flour, and potassium bicarbonate.

More on this later...


I ran in the grass a bit barefoot did some running/footwork drills, and cartwheels. It feels good to be barefoot, especially on the grass.

Back from Vacation

I took a vacation for several days in Puerto Rico. It was a beautiful site! Lindsay and I saw the rain forest, Old San Juan, Bacardii Distillery and spend quite a bit of time at the beach.

I must admit that my discipline of eating well and exercise diminished while on vacation. We exercised at the hotel and on the beach, and our diet wasn't that bad. This did inspire to me get back on track in several ways.

Vegetables-I didn't get enough of them. It is summer and they are so abundant here...got to eat more...like of the verge of vegetarianism. No beef for a month is what I am going to do. Why? Just to do it.

Exercise-I am always at a crossroad when it comes to exercise. My skill emphasis is snatch, muscle up, and run, my strength emphasis is squat, overhead press, and bent over row.

Mind-I need to practice quieting the mind, learn and read more useful information.

Conditioning

40 min of 16kg kettlebell deadlifts, true snatch pulls, swings, squats, clean and press, box step ups, and snatches.

100 hindu squats
some jump squats, jumping jacks, jills, and various foot work.

Just putting in work.

I will probably do some pull-ups later.

#9

5x5 Front squats
135, 155, 175, 195, 205(2)

Inman Mile (scaled)
150# for a .5 mile (15:05)

#8

1 a day:
26 kneeling ab wheel rollouts (I am going to switch to full body rollouts, 26 is the max for the given time.)

#7

1 a day: 65 push-ups

255# SQ
155# SHP
340# DL

750 Total

Didn't fully attempt max. Probably maxed at the press, could have gone heavier on the squat and dead.

6 sets of 3 reps:70# chinups

1 set of 10 chin ups

#6

1 a day: 29 burpees

#5

1 a Day: 37 thick bar pull-ups

several 155# squat cleans and split jerks at Dominik's

#4

Min/day:
26 kneeling ab wheel rollouts in 1 min

Grip:
wrist curls (straight and bent wrists)
reverse curls
behind back wrist curls
and some other various 45# barbell movements to blast the grip

#3

Shoulder press: 3x3 @135#
Bench Press: Reps 10-1 @ 120#

100 toes to bar: 9:36


59 push-ups in 1 min.

#2

As many reps as possible in 2 min of 14# weight vest squats to med ball:96 reps


OA warm-up
Fran: 5:51

mental weakness

2 snatches 115# (PR i think)

I have been slacking.

I have been slacking.

I am starting up again and am planning on being more consistent with documentation.

Grace @135#- 6:19

about a minute SLOWER since January. No prob! I am bouncing back. I train ramdomly day though.

33 thick bar pull-ups in 1 minute.

Damn, more randomness

86 push-ups in 2 min (weak)
82 sit-ups in 2 min (weak)
50 wallball shots in 2 min (20# at 10ft)

Random play

I don't know how I feel about the random stuff. It doesn't help track progression at all, but I know that it is better than nothing.

~total reps of each:

30 shoulder presses 95#
25 185# Deadlifts
50 pull-ups
10 push jerks 135#
6 OH squats (ouch my hip. wtf?)
25 back squats 135#
4 power cleans 185#
5 min handstand practice
7 power snatches 95#

Hex Max DL
135
205
275
365
380
385

I am weak sauce.