Training up to 9-20

AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
**on treadmill
Run - 60sec @ 5k pace (fastest mile pace from Sat)
Rest - 30sec
x6 rounds
Rest/Mobility - 3min
x2 sets
+
Mobility - 15min
Done @ 7:13/mile pace.  Felt great.  TM shut off in middle of 4th round first set so ended up doing 7.  felt good so did 7 on second set too.

PM
CSA
+
A. Jerk Dip Squat x2 + Split Jerk x1 - 6 sets of the complex; rest 2min (mod load, reinforce driving bar UP not forward)
B. Squat Clean - 3 x 1.1.1; rest 20sec + 2min (75-85% by feel)
C. Deficit Clean Pull (2") - build to tough single; rest 3min
D. BB Pendlay Row - 5 x 5; rest 2min (mod load, focus on scap retraction, NO body-english)
E. Strict TTB w/ band behind back - 4 x 12; rest as needed
*try to set this up like a stall bar
+
CSR

A. Up to 235.  Didn't feel great
B. Up to 255, felt pretty solid here
C. 305 was SLOW
D. Done @ 155, felt very tough at the top
Sep-15
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
800m Run @ 5k pace + 20sec
15 Burpees
Rest 60sec
x3
+
800m Run @ 5k pace + 20sec
20 Airsquats
Rest 60sec
x3

All good, kept pace @ 7:43/mile.  Lot of sweat


PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Rings Muslce-ups - 10min progressions working into an AMRAP-3 (minus-3) UB set
B. K.CTB - 5 every 30sec for 10 sets; rest 5min x2 rounds
C. Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 4-6 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB
D. Wall HS Hold (not Wall-facing) - 4 x 60sec; rest as needed to complete UB
E. Wall Tripod Headstand - 4 x 40sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

A. Done, biggest set was 10.  Max pre-injury was 20.  Dip got harder than usual
B. Complete, this was Much harder today than 4 reps the past weeks. Not sure why I guess the high rep MU's
C. Done, felt good. 6 reps/set
D. Done
E. Didn't get to b/c of time
Sep-16
Rest

Sep-17
AM
DROM - 10-15min
+
Run - 30-40min @ EN2
+
Mobility - 20min

Done, 32 min.  Took a min to get my rhythm b/c I've had a cough.  Overall felt good though

PM
CSA
+
A. Squat Clean x1 + Hang Squat Clean x1 - 6 sets of the complex; rest 2:30 (tough across)
B. Snatch Pull - 5 x 2; rest 3min (85-90% of heavy single from last week across)
C. Bnk Snatch Push Press x2 + Snatch Balance x2 - 5 moderate sets of the complex; rest as needed
D. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR

A. up to 255
B. 235 x 3, 245 x 2, felt great
C. Up to 205.  You saw video.  Should I stay lighter on these and work on speed?  This looked more like a heaving snatch balance.
D. Done, was getting less than 10 sec before left shoulder failed so last 3 sets I did max L into max hollow body active hang
Sep-18 **Travel
AM
Rest

PM
10min General Warm-up
+
Row - 5 x 100m @ maxmail effort; rest 2-3min (complete recovery)
+
Row - 3 x 500m @ 30min TT pace -2sec; rest 40sec
Rest - 2min (active)
x2 Rounds
*open up on your last 500m repeat and see what you can hit here
+
Postural Program

16.7 on all except 4th was 16.6... 1:23/500m **hit 1:19/500m every time.  may have hit 1:18 once
+
1:59.1
1:59.4
1:59.5
1:59.5
1:59.6
1:40.1
Sep-19
AM
CSA
+
A. BB Split Jerk (rack) - 6 singles @ 85% of heavy single from Sep-19; rest as needed
B. Rings Muscle-up - 30 reps for time; rest to complete recovery before 'C'
C. Wtd. Vest Uneven Rings Pull-up (set one ring 6-8" higher than other) @21x1 - 6 x 3-4 reps ALT elevated hand ea round; rest as needed to complete at tempo & UB
D1. Wtd. Vest Wall-facing HS Hold - 5 x 40sec; rest 30sec (20#)
D2. Headstand Tripod - 5 x 15sec; rest 30sec
D3. DB 1arm Elbowing Row - 5 x 10 ea arm; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

A. Done @ 215.  Felt solid.  Focus on jumping front foot forward more and back foot not as much and knee more bent.  Felt better
B. 2:55.  4/3/3/4/3/3/3/2/2. Not far off my PR.  My repeatability seems pretty good but again dip gave out more than usual.  I think my pulling is back to strength but pressing not so much
C. Done w/ 25# vest. Felt good
D1,2,3. 3 sets done b/c of time, going to do the rest tomorrow 
Sep-20
Rest