Nov.26/27

Nov.26
AM
A. Squat snatch; build to a tough single
i went to 245 and felt pretty good This was about 100lb more than I've snatched in at least a month and it went up fairly easy on the first attempt.

B. Front squat; 5, 4, 3, 2, 1; rest 3 min
185/225/275/315/320
320 came up fairly easy. I've been worried and having anxiety about falling off but it doesn't seem like thats happened a whole lot.

C. Muscle ups; 3 on the min for 15 min
My Left shoulder was/is really bothering me but I have gotten sick of having all these excuses to make me not train so I scaled this down to 3 strict CTB pull-ups and 6 pushups

PM
A. Power clean; 2, 2, 1, 1; rest 3 min
I worked up to 315 for a single. This was really cool as it is technically more than I've ever done in a power and only 20lb off my squat clean PR. I stopped because class was starting but really felt like I had maybe 10 more lb.

B. Push jerk; 5, 4, 3, 2, 1; rest 2 min
+
15 min amrap:
15 power snatch 95#
15 burpees
The last two things, I didn't do partially because my shoulder has been bothering me going over head or fast movements/dips/etc.and partially because class was starting


Nov.27
Row 500m@85%
rest 2min 
x10
Went from 1:40-1:47 highest to lowest

30min Airdyne @65%





Pain report - My shoulder is giving me some trouble so I have been really letting it dictate what I do. Other than that, I'm feeling pretty good. Foot pain is almost gone and what I have is from jamming it last week. Soreness is minimal right now.

Sleep report - Sleep is starting to get back to normal. We went to my parents for thanksgiving so we got home late and didn't get to bed at a decent hour but other than that it hasn't been too bad.

Mentally I felt pretty good after yesterdays snatch, front squat, and power clean workouts. I'm still a little down about my shoulder, but like I said I'm over the pity party and am going to start 

11/23 & 11/24

11/23
Clean pulls 54321 rest 3min
I went 185,225, 275,315,335 which is my all time Clean PR. Thought it was a good weight to finish on.
+
TnG Deadlifts 10 UB on the min for 7min. @225
This wasn't as bad as I thought it would be after this long time off.
+
Airdyne 1min @85%
30sec at recovery pace
x25
This wasn't bad but I was looking up at about 30sec in wondering if I was almost done for most of the interval.

11/24
Weighted pullup clusters 3.3.3x5 20sec/3min
I went 40lb for all of these. The got a little difficult towards the end but all were super strict and not really any chin reaching.
+
Weighted ring dips 5 sets of 6-8reps rest 90 sec
all done at 40lb. These were a little tougher and bothered my shoulder which was already bothering me from dips the other day.
+
Bent over rows 5 sets of 6-8 reps rest 90 sec
I did 195 for all sets and 8 reps every time. The last 2 reps of the 4th and 5th sets were pretty tough.
+
10min AMRAP
3strict pullups
3strict hspu
22rounds
I paced this one well I think. I was never out of breathe and only broke the pull-ups on the last 90sec.



Pain report
My left shoulder is bothering me and my hamstrings and back are wrecked. This is probably more noticeable since I haven't been training and forgot what being in constant pain is like but the shoulder is a little more serious than me being an out of shape pussy.

Sleep report
I ran out of my sleep aids supplements about two weeks ago and it definitely affected my sleepy night night  beauty rest.  I finally got some more ZMA and melatonin yesterday so I think I should be better on that front moving forward.

****NEW SECTION****
Coach Questions (AKA: Ask Max)
I skipped the PM session today and while you know this is not normally me(especially when cleans or snatches are in it) I just am wrecked in my back and mores in my shoulder and didn't feel like I should/could take the extra punishment. Suggestions moving forward? Should I not take tomorrow off and do todays PM session? Should I skip it all together and take it slow? Should I go buy some tampons, put on my big girl panties and fight through the joint/muscle pain? Thanks :)

Twilight Zone

 I've been in a weird situation recently. Injury, then sick, then injury, then head out of it. excuse after excuse, most legit, some probably in my head. All of which, if they were given to me by a client of mine, I would have simply said "suck it up and remember why you are doing this.

 So I started back today after a week of no training and an honest month of poor training. Here is to hoping that I am on the road back.

Squat Snatch @135 every 15sec for 5 min.

Then I did a workout for an upcoming event to see what an average outcoem will be score wise.

7 rounds
5 Power snatch
5 Burpees

4:30


I'm just about pain free except for a silly jammed toe from last week

Sleep has been pretty crappy as far as time in bed. Going to have to improve that as I start training again.

Mentally I felt good today. I didn't do anything heavy and didn't go hard. I'm excited to get back in but I know I need to be slow and safe. I can't afford any more roadblocks.