RC red band internal/external rotations: 6×15
Red band pull aparts: 3×15
Hypers: 3×15
Side bends w/24kg KB: 3×15/side
5 minutes bike

Conventional Deadlift: 3×10 105kg, 110kg, 115kg
Front Squat: 5×8 65kg, 70kg, 70kg, 70kg, 70kg

Not a lot of energy for this one, and I had to get off to Regina to finish packing, so that was it.

RC red band internal/external rotations: 10×15
Purple band ab pulldowns: 5×15
Red band pull aparts: 5×15

Snatch grip high pulls from floor: 3’s 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg, 70kg, 75kg, 75kg
Snatches: singles: 35kg, 40kg, 45kg, 5@-50kg, 35kgxlots (working on technique), -45kg, 45kg, 45kg, -45kg, -45kg, -45kg, 35kg, 35kg, 40kg, 40kg, 40kg, 43kg, 43kg, 45kg, 45kg, 45kg, 45kg, 45kg
Clean & Jerks: singles: 35kg, 35kg, 35kg, 35kg, 35kg, 40kg, 40kg, 40kg, 45kg, 45kg, 50kg, 50kg, 50kg, 55kg, 55kg, 55kg (two press attempts), 60kg (pushout), 60kg (pushout)

That was a lot of weightlifting today.  I wasn’t planning on doing that much, but then just kept rolling with it and kept going.  I got some different feedback for my form from Hoibinh today, and I think it made more sense in my mind, and helped quite a bit.  Plus, Stinn was writing things down for me, and wouldn’t let me quit!

5 minutes bike
Close Grip Bench – 10to1: 10@45kg, 9@50kg, 8@55kg, 7@60kg, 6@65kg, 5@70kg, 4@75kg, 3@80kg, 2@85kg, 1@90kg
Bicycle abs: 5×10/side
Close Grip Incline Bench: 3×8 95lbs, 105lbs, 115lbs
Oblique ab twists on bench w/15kg plate: 5×10/side
Cambered bar headcavers: 4×6 35kg, 35kg, 37.5kg, 37.5kg
BB Biceps: 3×10 20kg, 25kg, 25kg
Reverse crunches: 3×10
DB Overhead Tri Extensions: 3×8 40lbs

10 minutes bike
Red band pull aparts: 5×20
Kneeling ring abs: 5×15
Wide Stance Squat: 5×5 95kg, 100kg, 105kg, 110kg, 115kg
Abs on hyper: 5×20
Supine bench rows w/purple band: 5×15
RC red band internal/external rotations: 8×15
5 minutes bike
Good morning’s: 5×8 65kg
DB Lateral Raises: 5×15 10lbs
24kg KB Side bends: 3×15/side
GHR’s: 5×5
Clean & Jerks – singles: 35kg, 40kg, 45kg, 50kg, 55kg, 60kg(push out), 60kg
“Grace” (30 clean&press w/43kg for time): 4:08
15 minutes PNF stretching

10 minutes bike
RC red band internal/external rotation: 6×15
RC 5lbs external rotation: 5×15
Snatches: 3’s 35kg, 35kg, 35kg, 40kg, 40kg, 40kg
Close Grip Bench – 3 board: 4×5 75kg, 80kg, 85kg 90kg

Lacking energy today for some reason.  Not really sure why. Hopefully things turn around tomorrow!

Workout 1 – 8:45am
10 minutes bike
RC red band internal/external rotation: 6×15
Purple band ab pulldown: 5×15
Regular Bench: 4’s 70kg, 75kg, 80kg, 82.5kg, 85kg, 87.5kg
Kneeling ring abs: 3×12

Workout 2 – 11:30am
Overhead Squats: 5×5 35kg, 40kg, 40kg, 45kg, 47.5kg
Kneeling Ring Abs: 3×12
Walking Lunges: 3×8/leg
Highbar Squats: 2×10 95kg, 100kg
Incline Bench: 5×8 95lbs, 105lbs, 110lbs, 115lbs, 120lbs
Regular Crunch: 5×15
Butt Squats: 4×6 75kg, 80kg, 85kg, 90kg
Conventional Deadlifts: 3×8 110kg, 115kg, 120kg
8 minutes bike
Red band pull aparts: 5×15
Squat/Good morning/push press (med grip): 3×5 40kg, 42.5kg, 45kg
Lunges: 3×8/leg 40kg, 45kg, 50kg
Side bends w/24kg KB: 5×15/side
Snatch Grip high pulls from boxes: 3’s 70kg, 70kg, 70kg, 75kg, 75kg, 75kg, 80kg, 80kg, 80kg

Great day today.  I had lots of energy for both workouts, which was good.  Could be that I don’t really have anything else on my plate except for training!

20 minutes treadmill walk
Lat Pull Downs: 4×8 90lbs, 105lbs, 120lbs, 120lbs
Low Pulley Rows: 4×8 105lbs, 105lbs, 120lbs, 120lbs
Legs Up Close Grip Bench: 3×10 115lbs, 120lbs, 125lbs
Legs Up Close Grip Bench: 3×6 135lbs, 140lbs, 145lbs
DB Tri Extensions: 5×8 25lbs
DB Flies: 3×8 25lbs
Seated DB Shoulder Press (single arm): 5×5 30lbs
30 minutes treadmill walk

I’m done school for the semester now, so it’s time to get back to full time training!  I need to figure out what I’m going to do for my program for World Games in the next few days, then get started on it!

5 minutes bike
12″ box Squats: 10×2 110kg

Played around w/25kg clean & jerks, snatches, and drop snatches. 

My traps are extremely sore from yesterdays high pulls, but it’s definately a good feeling!

Now, time to study for my two finals tomorrow and one Wednesday.  I likely won’t get any training in in the next two days, but that’s how it is.

Speed Bench: 9×3 75kg
Pinkies on the rings bench w/2 board: 3×5 85kg, 92.5kg, 95kg
Cambered Bar Bench 2 second pause: 2×5 135lbs
Clean grip high pulls from boxes: 3’s 65kg, 65kg, 70kg, 70kg, 75kg, 75kg, 75kg, 80kg, 80kg, 80kg
Bench rows w/purple and: 5×15
Cleans from boxes: 2’s 45kg, 50kg, 55kg, 60kg, 60kg, 65kg
Cleans from boxes: 1’s 70kg, 70kg(miss), 70kg
Clean & Jerks: singles 45kg, 50kg, 55kg, 60kg, 60kg
Clean & Jerks: 5 singles w/45kg

The cleans are starting to feel like a more natural movement, and my form is starting to improve a bit, although I still have lots to work on.  They are definately a nice variation in my workouts.

10 minutes bike
Side bends w/24kg KB: 6×15/side
HB Squat: 4×8 85kg, 95kg, 105kg, 110kg
10 minutes bike
Conventional Deadlifts: 5×5 110kg, 115kg, 120kg, 125kg, 130kg
10 minutes bike
Hypers: 5×15
15 minutes static stretching