JenT training log

Thursday, May 2nd POWER CLEAN
A1. Power Clean @ 73#; 3 reps x 5 sets; rest 1 min
A2. Power Clean @ 83#; 2 reps x 5 sets; rest 1 min
A3. Power Clean @ 93#; 1 rep x 5 sets; rest 1 min
(Focus on PERFECT FORM - film some reps at 93#)


The video shows that I am still pulling early. I am really trying to concentrate on the form and when I try to keep
my arms straight thru the extension, I get stuck and fail to complete the clean.
Needs more practice. Plus - once again, I didn't read the instructions properly. I did 3 reps x 5 sets for ALL weights. No wonder
I was tired when I finished the 93#! I really need to pay more attention to my workout instructions...
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For Time:
50 Burpees
50 KBS @ 44#
7:13
This went much better than the power clean work. I finished the burpees somewhere around 4 minutes and broke up the KBS into 10s with a little rest in between. The hardest part was keeping a grip on the KB.

Wednesday May 1
AM - mobility


A1. DB Split Squat @ 3211; 5-7 x 4; rest 90 sec
25#(7), 30#(7), 35#(7), 35#(7) I have to make sure of correct form and to keep shoulders back and not let weights bring my chest forward

A2. Seated Shoulder Press @ 21X1; 5-7 reps x 4 sets; rest 90 sec
33# (7), 45#(7), 50#(7), 55#(6) On the 55# set, I lost that "Drive" up on the 6th rep
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3 Kipping Pull-ups (Supinated)
6 Ring Push-ups
15 Double Unders
rest 1 min x 8 sets
the ring push ups were solid for all sets. I'm assuming this workout was not meant to be taxing...I read a magazine while I rested between sets.

PM: OLY class[b]
1 Power Snatch +1 Snatch Balance + 1 Snatch x 7 sets; 2mRest
I stayed at 45#. My shoulder feels fine on the snatch but I wanted to practice keeping the bar close to my body and keeping
arm pits forward. Dropping the bar behind the head to the shoulders for the snatch balance - THAT move was where I felt my shoulder.
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Snatch Dead lift 3 reps x 3 sets 83#
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burpees and airdyne workout.

Sunday April 27 RUN
Mobility - AM

4X
Run 200m @ 85%
rest 1 min
Run 400m @ 85%
rest 2 min
Run 600m @ 85%
rest 3 min
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Cool Down Walk
I felt that 200m @85% is a different speed than 600m @85%. So I really tried to focus on where 85% was for each segment. For rounds 3 and 4, I started the 600m with a tight lower back which loosened up by the halfway point. Also 600m #4 was closer to 95% of whatever was left in the tank - I was out of breath when I finished this one and it was the slowest of the four 600ms.

Saturday April 27 RUN
Mobility exercises: tspine/hip/ankle I also am now using a thoracic wedge.

Run: 8 miles with gentle hills. 2min run/1min walk for 4 miles; 3:30 run/1min walk for 4 miles Great day for a run. Felt yucky for the first 2 miles and then just relaxed into it. The 3:30 run/1min walk is much more comfortable for me than the 2/1. The transition to walk is rough for me because my left foot is not sure what to do for a few seconds.

Rest of the day is stretch, rest and review the Supple Leopard.
I've also been eating horribly - I had a donut after I ran and cheese nips have suddenly appeared in my pantry...

Monday, April 22nd RUN
Run 1.5 Miles for time 13:55 I felt pretty good on this run until the last bit; I think I was at 9 min at the one mile mark.

I've been working long hours at a convention in San Fran since Friday with waaayy too much standing. I have not done Sunday and Wednesday workouts yet but plan to.

Wednesday April 24 POWER CLEAN
OLY class with Chris B. I couldn't resist doing this class. I was able to do pvc dislocates for the first time since the open. I worked on
high hang clean + mid hang clean + full clean 8 sets (got to 100#)

Friday, April 19th
50 Turkish Get-ups @ 20# - Not for Time TURKISH GET UPS
(slow and smooth, perfect reps, watch video, especially
focus on bridge position at min 1:30)

I had to go down to #15 for 50. I couldn't do 20# at all with any kind of good form, especially with right arm. I could safely control #15 with
Both arms


Mobility: upper back/hips/ankles. Done late evening.

Thursday, April 18th POWER CLEAN

Mobility work: Tspine/Hip/Ankle: AM

A1. Hang Power Clean @ 63#; 3 reps x 5 sets; rest 1 min - done I started videoing right away to see my form and was surprised to see an
extra "dip-thing" at the beginning of the hang. I tried to stop doing it for the rest of the session but the video at 83# clearly shows this is a
habit. It looks very weird...
A2. Hang Power Clean @ 73#; 2 reps x 5 sets; rest 1 min - done
A3. Hang Power Clean @ 83#; 1 rep x 5 sets; rest 1 min - done; definitely NOT perfect form

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(Focus on PERFECT FORM - film some reps at 83#)
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AMRAP in 12 minutes:
15 Unbroken Wall Balls
10 Unbroken KBS @ 44#
7 +15 I had a hard time holding on to the KB after 3 rounds. I also started putting on and taking off my weightbelt.
After doing 150WBs TWICE, I was surprised that I had to break up the WBs into 5s starting on the 4th round. I also started catching the ball
badly. I noticed my breathing and HR went up pretty quickly. Instead of exploring what I could do at that pace, I backed off. I was not in duress by any means.

Wednesday, April 17th

AM: Mobility Session: T-spine/hips/ankle (20 minutes)

PM:
A1. DB Split Squat @ 3211; 12, 9, 6; rest 90 sec
20#, 30#, 30# I have to find the perfect distance from the bench the first time and not end up hopping around trying to get in position.
A2. Single Arm Seated DB Press @ 2111; 9-12 reps x 3 sets; rest 90 sec
10# - 12, 15# - 12, 15# -10 right shoulder weak in this position so couldn't go up in weight

B1. Double Unders; 30 seconds x 10 sets; rest 30 sec
B2. Push-up Plank (rings); 30 sec x 10 sets; rest 30 sec
Completed - no problems holding plank position.

OLY Class with Chris B. 6:30pm PUSH JERK /BACK SQUAT
I plan on adjusting my work schedule to make this class at least 2x/month.
Push Jerk 43# - 10, 53# - 8, 63# - 6, 73# - 4, 83# - 2 worked on getting under the bar. I feel this in the middle of my back - not in my shoulders.
Back Squat 123# - 5, 143# - 4, 163# - 3, 173# - 2, 183# - 1 the first 4 lifts were easy; started waaaay too light - I came out of the squat pretty quick for all weights. 183# started to get challenging - my current 1RM is 190#.