The road, The Journey

June 27 2016

2016-06-27T18:55:00.002-07:00

Really tired from competing last week. But am sleeping well these days and feel confident that I'll be in good shape by Nats.

Feeling 4/10

TODAY'S WOKROUT
15 minute bike ride
Dynamic mobility
Hanging leg rises 3x10
Planks 3x1min
Med ball twists 3x10
Static mobility

Saturday January 24 2015

2015-01-24T17:11:00.001-08:00

800m jog
Warm-up
Dynamic mobility
Hops 2x5 each side in flats
STJ x5
Power skips 3x5 x2
endurance bounding 2x50m
Hopping 2x50m x2
Hang clean pulls 2x3@140kg
2x3@150kg
Romanians 3x5@160kg
Mobility

Froday January 23 2015

2015-01-23T05:59:00.001-08:00

16 MINUTE jog 3km
ATG back squats 3x2@140kg, 1x2@145kg, 1x2@150kg
3x2@155kg
Good mornings 3x3@80kg

Tuesday January 20 2015

2015-01-21T05:00:00.001-08:00

~
15 minute jog
ATG front squats pause 5x2@130kg
Romanian Deadlifts 3x5@160kg

Sunday January 18 2014

2015-01-18T00:15:00.001-08:00

800m jog
Warm-up
Dynamix mobility
Sprint drills
Light bounds 60% effort 5x5
Light hops 1x5 each side
Endurance bounding 5x30m (1 step in)
Endurance hopping L 2x50m, R 1x50m

Friday January 16 2015

2015-01-16T04:37:00.001-08:00

2.4km jog
Dynamic mobility
Hang clean pulls, 1x3@60kg 1x3@80kg, 1x3@100kg
Clean pulls 1x3@100kg, 1x3@120kg, 1x3@140kg, 2x3@150kg
Deadlifts 1x3@180kg, 3x1@190kg

Thursday Jan 15 2015

2015-01-15T06:24:00.001-08:00

Sick, slept all day

2.3km jog
Mobility
Push press 3x3@80kg, 1x3@85kg, 2x3@90kg
ATG 1.5x front squat 1x2@80kg, 2x2@100kg, 3x2@110kg
Abdominal pull-downs 3x10@100kg

Wednesday January 14 2015

2015-01-14T05:56:00.003-08:00

Sick, not feeling great headache
Bije ride
Mobility
ATG Bacj squat
1x3@140kg, 2x3@145kg, 3x3@150kg
Romanians 1x5@160kg, 1x5@170kg, 1x5@175kg

Tueaday January 13 2014

2015-01-14T05:56:00.001-08:00

10 minute jog
Dynamic mobility
Snatch pulls 1x3@100kg, 3x3@115kg
ATG pause front squats 3x3@120kg

January 12

2015-01-13T05:55:00.001-08:00

Morning
15 minutr jog
Snatch balance 3x3@60kg
Hanging leg raises 3x10
Bacj extensions 3x5@25lb

Night
10 minute jog
Hang clean pulls
1x3@120kg,130, 140, 150, 160kg
ATG front squats 1x3@130kg, 3x3@135kg

January 8 2014

2015-01-12T05:47:00.001-08:00

5 minute jog
ATG back squats 6x140kg
Romanian deadlifts 1x5@180kg, 1x5@170kg, 1x5@175kg
Potential overreaching, cut back
3/10

January 7 2014

2015-01-07T06:28:00.001-08:00

3km jog
ATG 1.5 squats 6x2@100kg
2x2@110kg
2x2@120kg (4 second pause at sticking)
Slow clean pulls 2x2@120kg,
3x2@140kg
Plank 60s @45lb's

Jan 6 2014

2015-01-06T06:13:00.001-08:00

TODAY'S WORKOUT
15 minute bike ride
ATG pause Front squats (pretty light)
1x3@100kg
6x3@110kg

Destroyed from yesterday
Legs still quivering
Sleep...

Jan 05 2015

2015-01-05T05:18:00.001-08:00

10 minute bike ride
Dynamic Mobility
clean pulls
1x 3@115kg
1x3@125kg
1x3@135kg
1x3@145kg
1x3@155kg
1x3@115kg
1x3@60kg

ATG Front Squats
2x3@120kg
2×3@125kg
2×3@ 130kg
2×3 @ 135kg
2x3@125kg

Jan 2 2015

2015-01-02T04:55:00.001-08:00

10 min jog
ATG pause front squats
1x3@120kg
5x3@125kg
Snatch balance 2x3@60kg, 1x3@65kg
Romanian Deadlifts 1x5@160kg, 1x5@170kg, 1x5@180kg
Mobility

Stiff and tired 3.5/10
Perhaps on pace to overreach

Dec 31 #2

2014-12-31T03:28:00.001-08:00

Sleep deprived
Legs very sore
Grinder

3/10

10 minute jog
ATG back squats
1x5@120kg
1x5@130kg
2x4@135kg
2x3@135kg
Good mornings 3x5@80kg
Plank 1:00min @20kg

Dec 31 14

2014-12-30T15:16:00.001-08:00

Monday
ATG front squats 5x5@120kg
Romanian deadlifts 1x5@140kg, 2x5@160kg

6:30am
~10min bike
Mobility
Snatch balance 3x3@60kg
Front lunges 3x3@100kg
Clean pulls 1x3@120kg, 1x3@130kg, 1x3@140kg
Slow snatch pulls 3x3@80kg

Back squats
Good mornings
Slow snatch pulls

Sunday September 7 2014

2014-09-09T07:46:00.001-07:00

Another off day, went for a long hike in the mountains. Jumping tomorrow.

Saturday September 7 2014

2014-09-09T07:44:00.002-07:00

Off day

Friday September 6 2014

2014-09-06T06:05:00.000-07:00

Took another off day today. I felt a little sick when I woke up today. I went for a long walk around Seoul for about 7 hours exploring. Tomorrow, if I'm feeling better I am going to go hiking in Bukhanstan National Park. But if I'm still feeling kind of sick I may wait to the next day. While I wait for my gym to open up again I am going to do 3 track workouts a week and 2 gym (Since I will have to pay for each session.) Right now is Korean Thanksgiving so I'm going to have to wait a few days for the gyms to open. Hopefully after this weekend I will get back in the swing of things.

September 5 2014

2014-09-06T06:00:00.001-07:00

Off day

September 4 2014

2014-09-04T06:59:00.001-07:00

800m jog
Warm-up
Dynamic mobility
4x20m acels
3x30m acels
1x40m acels
2x 1min planks
1x5 pistol squats

Put the batteries in the timing gates in backwards and didn't have a screw driver so couldn't time anything today, hopefully next time. Felt pretty good. Focused on pushing the ground instead of pulling

Wednesday September 3 2014

2014-09-03T06:21:00.003-07:00

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
3x150m strides
Continuous pop-ups 3x5 (both sides)
Standing long jump x6 (3.05m)
Three step lj pop-ups x8
Three step lj x3
Hanging leg raises 3x10
Pistol squats 3x5

Monday September 1 2014

2014-09-01T17:33:00.001-07:00

Today was supposed to be the first day of real training but I found out my gym will be moving and will be closed for 3 weeks. I will be on the track mostly over the next three weeks.

Today's workout
Mobility
Snatch mobility
Snatch balance 1x3@40kg, 1x3@50kg, 1x3@60kg
Hang snatch 3x3@60kg
Full snatch 2x3@60kg, 1x2@70kg, 4x2@75kg (xoxo), 2x1@80kg, 2x1@85kg
ATG back squat 1x10@100kg, 1x10@105kg, 1x8@105kg, 1x6@105kg
Mobility

Friday August 15-Friday August 22

2014-08-22T16:39:00.000-07:00

The past week has been pretty much off, I have been going for 20 minute runs every couple of days and I started squating again. I work up to 5x5@235 front squats on Wednesday. I am leaving for Korea in the morning so I expect training will be patchy over the next few weeks. I have scheduled myself three more weeks of "Rest" which means I will try to stay active as I settle into Seoul and try to get into a training routine. The real training will start up again around September 14. The current plan is to train as a weightlifter x4 a week and have one speed/tech day a week too.