July 11, 2015

Had a good sleep last night, up early to walk the pups and do some reading. Went in to HV to train with Bryan at 12. Felt good:)
Nutrition Thoughts: Considering doing another W30. However, I think the added support of the supplements I've been taking will be hard to give up (aminos, and I started creatine again) - I also bought some sfh fish oil and put 2 tsp in a post-workout progenix recovery shake (with water, ice, a couple ounces of coffee, and a small banana) and it was amazing. This may be the only way I can ingest fish oil. I'm not sure what to do. My weight has been steady around 145-147lbs  (always a little heavier when creatine kicks in).

Warmup: IDO Squat Routine + Banded Scap Work + 3 Sets: 20 UB WBS (#12) / 10 Banded OHS

A. Clean Pull Under; 3 reps x 3 sets; rest as needed (light weight, work on being fast under the bar with solid positioning in the bottom)
https://vimeo.com/19571284

• Set 1 #75: https://youtu.be/bjPBgSaZKJs
• Set 2 #75: https://youtu.be/AxNZtO0TyT0
• Set 3 #85: https://youtu.be/k7JL9C0rA-A
• Extra Set #95: https://youtu.be/Fy9i1q-oh2U

B. Squat Clean from High Blocks; 7 singles @ moderate effort (no more than 7!); rest 90 sec bw reps

• Set 1 #125: https://youtu.be/P8NgbDTkFqg
• Set 2 #145: https://youtu.be/vvUBs_yUdNU
• Set 3 #145: https://youtu.be/iLz8V5YhU8k
• Set 4 #155: https://youtu.be/DV8MEamQCVY
• Set 5 #155 (F): https://youtu.be/j1maIX9qs60
• Set 5 #155 (redo): https://youtu.be/NvG2NjWzegY
• Set 6 #155: https://youtu.be/HYO8PDHyQrM
• Set 7 #155: https://youtu.be/pQDb66LmUqo

+
4 sets:
Row 500m/Run 400m
15 Deadlifts @ 145#
30 double unders
rest 2 min bw sets

(***Row first 2 sets, run last 2 sets)

*goal is same time for all 4 sets so pace as necessary to do so

• SET 1: (0-3:40) = 3:40
• SET 2: (5:40-9:47) = 4:07
• SET 3: (11:47-15:50) = 4:03
• SET 4: (17:50-21:42) = 3:52