11/19-11/21

Sat:  OFF

Sun:
AM:
back squat x 5 x 5 @ 235x2/245x3
pushpress x 5 x 5 @ 195lb
jerk dip squats x 5 x 3 @ 270lb
PM:
5 sets:
5 TnG power snatch @ 115/125/125/135/145
5 TnG hang power clean same weight
8 CTB pullups
sprint 100m
rest 5 min
(rest 10 min)
400m run @ 90% (uphill one way)
72/65/72/70

Mon
PM:
10x: 30 sec airdyne @ 90%/30 sec @ 50%
rest 8 min x 3 total sets; practiced muscle up to handstand pushup

Fri 11/18

hip activation exercises + band mobility

+

5 min practice bounding over hurdles

+

5 min practice standing triple jump

+

work up to 3RM pause back squat - 185/205/225

+

5 rounds:

amrap close grip bench press 225lb - 9/7/6/6

1 min rest

50m sled sprint + 180lb

3 min rest

*called it after 4 because I slowed to a walk where it was taking over 25sec and killing me- I wanted to stay fast like 20 sec.

6 week program

I've been doing a lot of rehab and strengthening for my hip, this has taken a long time.  The last few weeks I have slowly been working back up my squat and this week I did 5x5 at 225lb.  Now the next 6 weeks my focus is going to be squatting and getting that back up and hopefully even higher than last year.  I will be doing a lot of speed work and power during the next few weeks with some anaerobic endurance mixed in.  The weekends will be mostly testers.  I am writing out my program so I will stick to it and I have a few other guys doing it with me to help push.  I will try my best to keep this blog updated with my daily workouts.  Many of the wods will come from the OPT blog to compare results with other competitors.  But first I have to get my squat up, then I want some volume work going into sectionals in February.  This week consisted of:
Sun:
back squat x 5 x 5 @ 225lb
Push press x 5 x 5 - 185lb x 3-195lb- 205lb

Mon:
5x:
200m sprint in 29 sec; rest 4 min
(rest 10 min)
5x:
3 hang power snatch - 135lb x 3/145lb x 2
10 CTB pullups
10 burpees; rest 5 min
(rest 10 min)
5x:
row 45 sec @ 1:30 pace; rest 5min

Tues:
Front Squat x 4 x 5; rest 3 min @ 200lb
power clean cluster 2.2.2; rest 3 min - 185lb/195lb/205lb
Good morning x 10-12 @ 95lb
amrap ring Dips (-3) - 30/23/19
PM:
4 min amrap Cals on airdyne
4 min rest
4 min amrap
150m row
14 box jumps 24"
4 min rest
4 min amrap
15 DUs
10 T2B
4 min rest
4 min amrap Cals on airdyne

Wed: OFF

Thurs:
OPT tester
10 rounds:
10 burpees (no jump)
10 COVP pullups

t= 7:04

Rehab

About 6 weeks ago I hurt my hip, not bad enough to take me out completely but bad enough to prevent me from squatting.  It has been nagging and not getting better so I have been taking time off to try and get this better.  I've been doing what I can such as upper body, biking, and swimming.  When I hurt my hip I was truly pushing my limits to see how much volume I could handle on the lower body - squats, lunges, hill sprints, sled pushes, but I found my breaking point.  I will post once I get back into a program, I'm still unsure what I will jump back into once I get healthy.

This picture is after the 2009 Norcal Regionals which obviously knocked me on the floor.