Pretty light day, feels weird to be in and out of the gym so quick. Think I'll do well when I test on Friday but I have a few aches and pains. My right ankle, left knee and left shoulder are all a little sore, but the knee is by far the worse.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x3@145, 1x3@155
Snatch 3x165, 2x185
ATG Squats 3x3@275lb's

Push press 3x3@165lb's
Back jerks 3x3@135lb's
Cleans 2x1@235, 1x1@255
Clean and jerk 2x1@205, 2x1@215, 2x1@225
Mobility

Completely off, heading into a deload week and testing on Friday!

Had to shut things down early because of my knee, only got 2/6 runs in--felt very sore and inflammed.

TODAY'S WORKOUT
10 minute bike ride
Warm-up
Dynamic mobility
2x30m (3.97s, 3,99s)

I felt better today then I did earlier in the week but I'm happy to be deloading so I can see where I'm really at. I am taking it pretty easy until next Friday when I test my maxes. My knee was really sore today, definitely needs a little bit of a break.

TODAY'S WORKOUT
Light job
Dynamic mobility
Warm-up
Snatch balanace 3x3@95lb's
Overhead squat 2x3@135lb's, 1x3@140lb's
Hang snatch 1x2@135lb's, 2x2@155lb's
Snatch 4x1@165lb's, 2x1@185lb's, 1x1@165lb's
Fails 165 xxx       185lb's xx     195lb's xxxxx (very close)

Back jerks 3x3@135lb's
Push press 3x3@155lb's
Cleans 1x235lb's, 1x255lb's, 1x275lb's (xx)
Clean and jerks 1x2@205lb's, 1x4@225lb's, 1x1@205lb's
225lbs xxx        235lb xx
Front squat 1x3@225lb's, 2x3@245lb's
Romanian 1x5@245lb's, 2z5@265lb's
Mobility

Felt a little better than yesterday but I still need to deload, sprints were slow but weights didn't feel to bad, got up to 175lb hang power snatch pretty easily. Knee was sore so I had to cut out the jumping.

TODAY'S WORKOUT
Light warm-up
Dynamic mobility
6x30m (+fly 1.5m) (3.93s, 4.05s, 3.97s, 3.99s, 4.01s, 3.98s)
Hang power snatch 2x2@155lb's, 2x2@165lb's, 1x2@175lb's
Jerks 5x1@205lb's
Good mornings 3x8@155lb's
Hanging leg raises 3x10
Standing plate twists 3x10@22lb's

Can't lift any weight at the moment! I'm not feeling as spacey as I have been but my body is still pretty drained, my snatch and squats were pretty brutal. Two more days then I deload and refresh.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x2@145lb's, 1x2@155lb's
Snatch 3x1@165lb's, Fail 185lb's x7
Snatch pulls 2x2@205lb's, 3x2@225lb's

Back squats 3x3@275lb's, 1x3@295lb's (00x, 0)
Snatch grip deadlifts 1x5@225lb's, 2x5@245lb's
Hurdle mobility
Mobility

I felt really drained all day, numbers show it. I now this whole week is going to be tough but I can't rest yet, I need to suck it up, make sure my sleep and recovery is as good as I can possibly make it and plow through.

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
6x30m acels (1.5m fly) (4.02, 4.03, 4.01, 3.97, 4.03, 4.01)
Ankling circuit x3
Low bounding x3
Power cleans 1x2@225lb's, 1x2@235lb's, 2x1@245lb's, 1x1@255lb's (xo)(full)
Power clean and jerk 2x2@185lb's, 2x2@205lb's, 1x2@215lb's
Front squats ATG 1x3@225lb's, 1x3@235lb's, 1x3@245lb's, 1x3@255lb's
Front lunges 1x5@195lb's, 2x5@205lb's
Mobility

Felt awful, awful, awful! I'm definitely feeling the accumulative effect of the last couple of weeks, it didn't help that I only got about six hours of sleep last night. This is my last hard week before I deload next week, and it may be a matter of just surviving...

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x3@125lb's, 2x3@135lb's
Snatch 4x165lb's, 1x185lb's, 1x175lb's Fail 2x165lb's, 4x190lb's, 3x175lb's

Back jerk 3x3@135lb's
Push press 3x3@155lb's
Full clean 2x1@235lb's, 1x1@255lb's fail 2x255lb's
Clean and jerk 2x1@185lb's, 8x1@205lb's, fail 225lb's x2
ATG Back Squat 3x3@275lb's, 1x3@285lb's (x-), 1x2@285lb's
Mobility

Off day, feel AWFUL!!! But nothing a good night's sleep can't fix, I'm about to jump in the ice bath to try to get down the inflammation, it usually feels worse on days where I don't use it.

TODAY'S WORKOUT
10 minute bike ride
Mobility

Pretty drained and sore, as expected, I'm looking forward to having a day off tomorrow although I am ALSO excited to get back at it on Monday morning. Knee is kind of sore, not acutely but in sync with how the rest of my body feels at the moment.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
7x30m (1.5m fly) (3.93s, 3.95s, 3.95s, 3.97s, 3.99s, 4.00s, 3.97s)
Ankling circuit 4x10
Low bounding 4x6
Mobility

Today was pretty good, moved up to 30m today, knee didn't hurt like it did on Tuesday. Looks like I'm getting pretty close to healthy. Low bounds also didn't hurt.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
7x30m (1.5m fly) (3.97s, 3.94s, 3.96, 3.98s, 3.99s, 3.92s, 3.96s)
Ankling circuit x4
Low bounding 6x4
Hang snatch 3x2@145lb's, 2x2@155lb's, 2x1@165lb's
Clean pulls 1x2@255lb's, 3x2@275lb's
Good Mornings 4x10@155lb's
Hanging leg raises 3x10
Standing oblique twists 3x6@22lb's
Mobility

Pretty good day, considering it is mid-week. The knee is better than it was yesterday and I hit ATG squat pb and almost got 315 for three. The snatch will soon go up, I just have to be patient and deload a little and I'm expecting a 20lb pb. I widened my grip which caused some early failing but I got used to it pretty quick. I'm going to try on the collars on Friday, since I have a 6'4" arm-span, it seems to allow the bar to hit my hips the best.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@135lb's
Hang snatch 1x2@135lb's, 1x2@145lb's, 1x2@155lb's
Santch:
5x1@165lb's (xxooo)
1x1@185lb's
1x1@190lb's
3x1@195lb's (xxx)
2x1@175lb's (xo)
2x1@185lb's (oo)
1x1@195lb's (x)
1x1@185lb's (x)
Snatch pulls 2x2@205lb's, 1x2@215lb's, 1x2@225lb's

ATG Squats 2x3@275lb's, 1x3@295lb's 1x3@315lb's (oo-) 1x1@315lb's, 1x3@295lb's
Snatch-grip deadlifts 1x5@225lb's. 1x5@245lb's, 1x5@265lb's
Mobility

Alright day--the first two sprints were good but then I started to feel something funny in my knee so I got a little hesitate and the times when way up. I think it should be fine though, it isn't the injured part of my knee that was hurting. Power cleans were OKAY, would have liked to have gotten 275lb's but I wasn't expecting getting it since I'm mid-week and I haven't lifted above 255lb's all season. I should be able to get close to 300 if I deload.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
7x20m sprints (1.5m fly) (2.75s, 2.75s, 2.80s, 2.79s, 2.81s, 2.78s, 2.76s)
Power cleans 1x2@225lb's, 1x2@235lb's, 1x2@245lb's, 2x1@255lb's, 1x1@275lb's (x) 1x1@255lb's, 1x1@260lb's(x)
Power clean and jerk 6x2@205lb's
ATG Front squats 1x3@225lb's, 1x3@245lb's, 1x3@265lb's, 1x3@245lb's
Front Lunges 3x5@195lb's
Mobility

Today was alright, snatching started off really well with a pair of really good catches at 185# but then when I moved up to 200# I broke down and then didn't pull well the rest of the session, I even started failing 165# when I dropped it down again. I feel as though I should be able to hit 200# easy, even though I'm tired, but I don't think moving from 185 to 200 is the best idea. I might try a more gradual approach.
   Cleans when pretty well, and had an overhead pb, still room for improvement and I'm sure I should be able to hit 250lb's in the jerk.

TODAY'S WORKOUT
Morning--
Warm-up
Dynamic mobility
Snatch balance 2x3@95lb's, 1x3@105lb's
Overhead squat 3x3@135lb's
Hang snatch 3x2@145lb's
Snatch 4x1@165lb's, 2x1@185lb's, 2x1@200lb's (xx), 1x1@190lb's(x), 1x1@165lb's, 2x1@175lb's, 1x1@185lb's, 1x1@190lb's (x)

Warm-up
Back jerk 3x3@135lb's
Push press 3x3@155lb's
Full cleans 2x1@225lb's, 2x1@245lb's, 2x1@155lb's
Clean and jerk 4x1@205lb's, 3x1@225lb's, 2x1@235lb's(xo), 2x1@245lb's(xx), 1x1@205lb's, 2x2@225lb's, 1x2@235lb's, 1x2@225lb's

ATG Back squats 4x3@275lb's, 1x3@285lb's

Today was completely off but I'll be leaving tomorrow morning at about 6:00am to start another week. Tomorrow's focus will be single's and deep back squats.

My body is rundown and I feel absolutely drained... I have done six hard days in a row, but for whatever reason I pb'd in the 20m today. Funny how things work out. I feel really powerful at the moment, as if I am applying a lot of force to the ground. I would suspect my flys would be slow at the moment but the acels are definitely coming along.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
20m acels (1.5m fly) (2.75s, 2.79s, 2.75s, 2.73s, 2.76, 2.79s, 2.76, 2.74s)
Mobility

Pretty drained today, definitely need a couple days without lifting,  if nothing else, my hands need the rest. By the end of the morning session I pulled 225 and just throw it down. I did get a 185 snatch pretty easily but was missing badly when I deloaded to work on catching. When I started to focus on internally rotating the humerus I felt a little more solid in the bottom position.

TODAY'S WORKOUT
Warm-up
Dynamic Mobility
Back jerks 3x3@135#
Push press 3x3@155#
Hang-cleans 3x2@225#
Power Clean and jerk 2x2@185#, 2x2@195#, 1x1@205, 2x1@215, 1x1@205
Clean pulls 1x2@255#, 2x2@265#

Light bike ride
Snatch balance 3x3@95#
Overhead squat 3x3@135#
Hang snatch 3x2@135#
Snatch 1x145#, 1x4@165, 1x1@185, 4x1@145
Front squats 2x3@225, 2x3@235, 1x3@245#
Romanian deadlifts 1x5@225, 2x5@245#
Mobility

Felt pretty good tonight, my mind is adrift and I'm definitely starting to feel the effects of a long week but the sprints were still good, 2.75's which tie my pb. Really liking the high training volume at the moment. 

I'm tired. I couldn't pull much weight today, feeling pretty drained. Definitely can't wait for my nervous system to adapt and I reap the benefit of all this training! I feel like I'm pulling the bar with plenty of height but I still need to learn how to get under it efficiently.

TODAY'S WORKOUT
Light bike ride
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 1x3@115lb's, 125lb's, 135lb's
Hang snatch 1x2@135lb's, 2x2@145lb's
Snatch 2x2@155lb's, 4x2@165lb's, 4x1@175lb's (oxxo)
Snatch pull 3x2@185lb's
ATG Squats 4x3@265lb's, 1x3@175lb's, 1x3@280lb's
Snatch-grip deadlifts 2x5@225lb's, 1x5@235lb's

Evening
45 minutes hurdle mobility
45 minutes of mobility

Alright day today, my knee felt really good this morning when sprinting/jumping for the first time but weights were pretty "blah". I lifted in the varsity room and I really hate the plates there, they are awkwardly balanced and I was breaking down technically. I wasn't overly focused but it was likely because I was exhausted. Tomorrow is a snatch session, hopefully I'm feeling pretty good!

TODAY'S WORKOUT
Light jog
Warm-up
Dynamic mobility
8x20m (2.80s, 2.82s, 2.76s, 2.76s, 2.78s, 2.80s, 2.76s)
Ankling circuit x3

Evening--
Power cleans 2x2@225lb's, 2x2@235lb's, 2x2@245lb's
Jerks 4x2@185lb's
Front squats 1x3@205lb's, 2x3@225lb's, 1x3@235lb's, 1x3@245lb's, 1x3@225lb's
Front lunges 3x5@185lb's
Mobility

First real day of training, day one of the general prep block. Wasn't expecting to lift overly well because I tested on Friday. It was OKAY. but I think I'm trying to rush to the happy ending. My goal for the end of this training block is to hit a 205lb snatch and 235lb jerk.
   Today is my last day of being 20... Tomorrow I turn 21!

TODAY'S WORKOUT
5 minute bike ride
Warm-up
Dynamic mobility
Snatch balance 3x3@95lb's
Overhead squat 3x3@125lb's
Hang snatch 2x2@135lb's, 1x2@145lb's
Snatch 2x145lb's, 6x165lb's 4x185lb's (oxxx), 1x165lb's, 1x175lb's

Afternoon--
Back jerk 3x3@135lb's
Push press 1x3@135lb's, 2x3@155lb's
Power cleans 1x1@225lb's, 2x1@235lb's
Power clean and jerk 3x185lb's, 4x195lb's, 3x215lb's, 2x225lb's, 2x235lb's(xx), 1x205lb's
ATG Suats 2x3@255lb's, 2x3@265lb's, 2x3@275lb's

Mobility

Another pretty much off day, but a have a long day tomorrow so I'll need my rest! I am hoping to put up some good numbers after taking some time off. I warmed up this morning but that was about it. Some light mobility too.

TODAY'S WORKOUT
Warm-up
Mobility

Today was an off day, mobilized for about an hour in the gym, feeling a little flat but not too bad. Not overly sore.

TODAY'S WORKOUT
10 minute bike ride
1 hour of mobility

Today was a recovery day. The knee is feeling pretty good, hopefully it is a sign of things to come. I'm really working at moving through full range of motion. I have a big day ahead of me tomorrow so I'm going to try to get a good night's sleep tonight!

Pretty good day--was a little sloppy and didn't lift overly heavy but OKAY. I failed a couple sets of jerks that I shouldn't have but after receiving a few pointers I was lifting better even though I was starting to get tired.

TODAY'S WORKOUT
Warm-up
Dynamic mobility
Back jerks 3x3@135lb's
Power cleans 2x2@185lb,2x2@205lb's  2x2@225lb's, 1x2@235lb, 1x2@245lb, 1x2@225lb, 1x2@235lb
Power clean and jerk 3x3@165lb's, 4x1@185lb, 4x1@205lb's

Evening--
Warm-up
Clean pulls 1x2@225lb's, 4x2@245lb's

Today's focus was mostly knee rehab, some general strength and core. I think my knee IS healing, slowly but it's a long process. I was going to do some clean and jerk drills tomorrow but I'm going to snatch again to let the knee rest a little more.

TODAY'S WORKOUT
Bike ride
Warm-up
Dynamic Mobility
Back Squats 5x10@135lb's (eccentric)
Good mornings 3x8@135lb's
Podium snatch-grip deadlifts 3x5@205lb's
Hanging leg raises 3x10
Oblique crunches 3x10@65lb's
Pull-ups 3x5
Decline leg raises 3x10
Plank 2min
Side plank 1min

Evening--
1 hour mobility

Had a snatch pb... Kinda, I didn't really have the bar stabilized but it was borderline.  I'm counting it. My limiting factor is technical so I should be able to put on another 20-30lb's pretty quick. It's funny, I was feeling aweful, missing light sets at like 155lb's and I almost stopped early but things turned around. Funny how things work out, tomorrow is going to be pretty easy.

TODAY'S WORKOUT
600m jog
Dynamic mobility
Snatch balance 3x5@95lb's
Overhead squat 1x5@105lb's, 2x5@115lb's
Hang snatch 3x5@135lb's
Snatch 1x2@145lb's, 3x2@155lb's (xxo), 2x2@165lb's (xo), 1x1@175lb's, 3x1@185lb's (xxo), 3x1@195lb's (xxo) 1x1@200lb's (x)

Evening
Light bike ride
Warm-up
Front squats 1x5@205lb's, 4x5@225lb's
Romanian Deadlifts 3x5@225lb's

Another off day minus carrying furniture up and down stairs for hours. But I'm finally settled in the new apartment  and looking forward to getting back at it tomorrow.