First time outside, it was very cold and windy. Didn't get much out of it but I did a couple of short approaches. Not expecting this much this week, especially how cold it is, more of just a check to see what I need to work on.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Runways x5
Five step first phase x3
Seven step first phase x3
Seven step hop-jump x3
Seven step long jump x5
Mobility

Light day, just some strides and mobility. Will be long and triple jumping this weekend.

Off day

TODAY WORKOUT
Light 1km jog
Warm-up
Dynamic mobility
Snatch technical work
Snatch x8-10ish @145lb's (light)
Mobility

Wow what a weird day, a had the worst night sleep, my stomach oddly started hurting throughout the night and I remember checking my watch at 6am, not sure how many accumlitive hours I got but it was probably around 5. When I woke up I was feeling nauseous and like I might throw up. I could barely stomach breakfast and was debating whether nor not to lift today. I wasn't until I finished my warm-up that I felt okay. I hit 300.5lbs for power clean and 305lbs for a full clean. Looking at the video however its obvious that I should have got a lot more. The only reason I missed higher weights was because I was swinging it out. If I did another power block I am sure I could power clean 315 at the end of the four weeks. I am going to start focusing on tracj stuff and taper down under 170lbs again... I think I'm about 176 right now which is a lot more than I would like to be.

TODAY'S WORKOUT
800m jog
Warm-up
Strides
Dynamic mobility
Depth jumps 2x5
Hang snatch 3x3@135
Snatch 3x1@135, 1x1@165, 1x1@185
Power clean:
3x3@185
2x2@205
2x1@235
1x1@255
1x1@270
1x1@285
1x1@300.5
1x1@305(x)
Full clean 1x1@295
1x1@305
1x1@315(x)

Felt pretty good today, but my knees are really achy and sore. I am going to ice them and try to get everything mobilized before tomorrow. I am excited. I went up to 185lbs to work on some technical things, it's still not flawless but I like the feel of it. I think I have a good shot of getting 300lb's tomorrow as long as my mind doesn't play tricks on me.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 3x3@135, 1x3@155
Cleans Technical up to 185 (about 15 reps at 185)
mobility

I still didn't really feel like myself today, I think it's from being so lazy recently. I really want to get 300lb's this week so I want to be at 110% peak condition. The numbers during today's workout weren't that bad, and considering it was my first time lifting in about four days, it wasn't too bad. I feel like I may have lit my nervous system back up, and am expecting to feel better tomorrow. I don't know how to describe the feeling... but my legs felt distant today, as if I didn't have full motor control. The 30m times were pretty fast and I cleaned 265lb's without too much trouble so it must have just been more of a feeling.
   My only worry is that I won't be fully recovered on Thursday from the compounded effects of lifting heavy 11/12 days over the last two weeks. I realllyy want 300lb's for a power clean. I need to focus on two things: keeping the bar close to my body and keeping hamstring tension.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.89, 4.88, 4.89, 4.91)
Depth jumps 2x10
Power cleans 2x1@235, 2x1@255, 1x1@265
Mobility

Felt pretty lazy from not really doing anything over the last couple of days. I am not sure how I feel right now to be honest. I am going to clean tomorrow, hopefully building up to about 235 to keep it nice and light but get used to the feeling of cleaning again.

Off day!

Felt pretty flat, just a quick technical day, not much to it. Some bounding and worked up to some five step approaches. Weren't very far but felt decent technically

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Standing long jump x4
Standing triple jump x4
Three step bounds x5
Three step triple jump x5
Five step triple jump x3

Off day!

I had nothing left today, didn't push things too hard because the next week is all about recovery. I failed a 255lb double, just now neural drive and feeling tired. Exactly on schedule. Hopefully I will be feeling good by next Thursday.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 1x3@135, 1x3@155, 2x3@165, 3x1@185lb's (oxx)
Power cleans 3x2@255lb's, 1x255, 1x1@265

Not much to today, a lot of pulling. Felt pretty good snatching considering how rundown I am. If 185 is coming up easy I bet I could hit 225 with a little luck. Kept missing 195 though today, just too tired to stabilize the bar and some tech issues. Was pulling really high. 

Feeling pretty weak right now, which is to be expected. Work on front squats in the afternoon and spulling in the evening. I feel like I am going to hit some big numbers next week but I need to get through this block first.

Frustrating day.... Felt not 100%, which means a lot when going for 100% 1RM. I wanted to clean 300lb's today so that I could go for a big BIG pb next Thurday, oh well got 292lb's for the power clean and was about a millimeter off of full cleaning 300lb's. Limiting factor was the squat. Literally got it to a quarter squat position before leaning forward too much and dropping it. I think I'll power clean 305lb's after deloading and full clean... 315lb's!

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hang snatch 3x3@135lb's
Snatch 3x2@135lb's, 2x1@165, 2x1@185lb's
Power cleans 2x1@255, 1x1@270, 2x1@280, 2x1@292lb's (xo), 3x1@300lb's (xxx, soooo close),
Clean pulls 2x2@317lb's, 2x2@345lb's

Today's Session
800m jog
Warm-up
Hurdle mobility
Plank x1:00min
Hanging leg raises 3x10
standing plate twists 3x10@33lb's
Incline leg raises 3x10
Mobility

TODAY'S SESSION
800m jog
Warm-up
Dynamic mobility
Runways x5 (+hop)
Bounds 5x5 (five step)
First phase pass off 7 steps x5
Hop step x5
Cleans 185lb's for technique

Pretty light day, went outside to the track but it was freezing! I ran a few fly 10's but the wind was crazy.

My goal for today was to hit 2x275lb's for a double, managed to do that and was pretty close at hitting 300lb's for a single... It's coming soon. I am doing singles again on Monday, if I manage to hit 300lb's, although I'm not necessarily going for a 1RM. I am going to do a full clean on my scheduled test day the Thursday after next, to see if I can hit a big one of 310+!


TODAY'S WORKOUT
Warm-up
Dynamic mobility
Snatch +2xOH squat 3x2@135lb's, 2x2@165lb's, 2x2@185lb's
Power cleans 1x2@255lb's, 1x2@265lb's, 1x2@275lb's, 1x2@285lb's (ox), 1x1@290lb's, 3x1@300lb's (xxx)
Clean pulls 2x2@315lb's, 1x2@345lb's
Mobility

Pretty light day, worked on technical mostly

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Clean drills 1 hour (slow pulls, light 50% cleans)
Clean pulls 4x5@305lb's
Front squats 1x3@265, 2x3@275, 1x3@287
Mobility

Still don't feel good, my body aches and I just feel generally lethargic, last week of university, so there's a lot of mental strain being added to the physical toll of 5 heavy sessions a week. Hit 2x270lb's for the power clean which was my goal but missed 2x275lb's. I didn't feel good while lifting, more like I was going through the motions. Hopefully I will get 275-280ish for a double at the end of the week when I am hoping to feel a bit better.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
7x40m (last 10m timed) (1.15, 1.17, 1.13, 1.14, 1.16, 1.10, 1.12)
Depth jumps 5x5
Power cleans 2x2@255lb's, 1x2@265 (ox) 1x2@265lb's, 1x2@270lb's, 1x2@275lb's (ox), 1x2@265lb's (ox) 1x1@265lb's (12 catches in total)
Mobility

Off day

Pretty light day, feeling pretty gross. Not much energy, tired, run down feeling. The combined exam stress/physical stress has hit me.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hurdle mobility
Lunge med-ball twists 3x10
Planks 3x1:00min
Mobility

Blah felt awful, so tired and run down. Really wanted to skip today but managed to get thruogh it... 9.5 hours of sleep tonight.

TODAY'S WORKOUT
800m jog
Warm-up
Hang snatch 3x3@135
Snatch x6@165. x3@185
Snatch pulls 3x2@225
Hang cleans 3x3@205, 2x3@225, 1x3@235
Front squats 4x3@245lb's
Romanian deadlifts 2x5@245, 2x5@265, 1x2@285

Off day

Blah, not a great day. Only got about 6 hours of sleep and am feeling pretty worn down. My hands hurt like crazy from all the callouses that have ripped off. Could barely pick up 235lb's. One of those days I just need to shake of and move on to the next one. It is "hell week" in the weight room and in the classroom, a bad combination but it is almost over.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Bounds 5x6
Sled pulls x8@25lb's
Power cleans 255x3 6x3@235lb's (Very painful, not a good session, felt a million times worse than Tuesday)
Mobility

Really sore and tires from yesterday. I was planning on doing a split but slept in and did a longer workout in the evening. Still didn't get a good quality sleep. Snatch was alright, hands are akre but considering I haven't snatches in months I'll take it. Need to work on the second pull. Didn't get through everything I wanted to today but still a fair bit.

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Snatch balance 1x3@95, 1x3@115, 1x3@135
Overhead squat 1x3@135 1x3@145, 1x3@165
Hang snatch 3x3@135
Full snatch x7@165, x3@185
Snatch pulls 6x3@225
Clean pulls 1x3@275, 3x3@305
Mobility

Today was the first step on a 28 day adverture to a 300lb power clean. Pretty amazing session this evening, I hit my goal of 8x3x255lb's in the power clean and even went up to 260lb's for a set. It was a lot of volume and I really didn't think I was going to get through it but I am proud of myself for not giving up (I wanted to drop the weight after the first couple sets). Squats were pretty good, I know what to expect. I failed a 3x345lb's but it was definitely because I was so tired from all the cleans. Still considering I haven't really squatted in a while I'll take.

TODAY'S WORKOUT
Morning--
800m jog
Warm-up
Dynamic mobility
8xflying 10m (1.10, 1.15, 1.15, 1.15, 1.15, 1.09, 1.11, 1.20) (best: 9.17m/s)
Hurdle hops 8x5
Box jumps 5x5

Evening
Warm-up
Depth jumps 6x5
Power cleans 7x3@255lb's, 13@260lb's
Back squats 4x3@325lb's, 1x3@335lb's, 1x3@345lb's
Mobility

Another off day. I was suppose to start the next training block today but I still felt awful and knew I probably wouldn't get anything out of it. Tomorrow I will start for real and all the days will be slide over one until Saturday, then I'll be back on schedule. Lazed in bed most of the evening, just feel overly fatigued, no doubt from jumping this weekend.

Took today off, very tired from yesterday. Most of my body is sore too, but not as bad as it has been after some meets