Monday 9/30/2013

1. Squat Clean off high blocks --build to tough single
#145,155,165,175,185,195 (caught it at the bottom...couldn't stand)
2. Back Squat @32X1- 3,2,1 /2:00---#175,185,205
+
2sets
2min wall balls max with #20 to 9ft; 40,40
2min CTB in sets of 3 unbroken; 21, 24
rest 3:00

3rds @80%
20cal AD
10 Burpees
200m Run

Had some "needling done" on my back after my training session by one of the best Jimmy Yuan...discovered my back was indeed "tight"...this needle was bent when he pulled it out.... awesome

Saturday 9/28/2013

Back has still been dysfunctional--- feel better but not normal

MAP

10min @85%----4 rds
20 cal AD
5 PC+ Jerk #95
12 Sit ups

rest 4:00

10min@85%---4 rds
150m Row
3 PS #95
40 Jump ropes (singles) -----back

Thursday 9/26/2013

1. PC build to 3RM TnG--115,135,145,155,165,175--called it ..back was sketchy
2A. PP 10,10,10 #85 /60sec
2B. KBS 10,10,10 #1.5/60sec---had to really focus on locking in spine to swing
3. 4 Jerks every 90sec starting x 6 (did 4) @ 60% 105,115,135,145....last set was not confident, drive was weak and lock outs incomplete...had to press at top.

frustrated with back, but just doing what I can at the moment....hopefully will be good by next weekend:/

TUESDAY 9/24/2013

Coached early AM

1pm- training

1. Sq Clean off high blocks--build to single; ended up building to moderate tough single, lower back is still bugging... #115, #135, #155, #165, #165
2. Back Sq 3 x 3 @ 32X1; #135, #155,#165(with tempo my back was blown up, can't load it right now)

4 sets
90sec wall ball to 9ft--42,42,40,35
90sec 3CTB  unbroken each set--18,18,15,15
rest 3:00

lower back was tight after that...couldn't jump, so just called it for today

Sunday 9/22/2013

MAP--chose movements that I could do...without back pain
10min @85%
20 cal Airdyne
10 TTB unbroken
20 Walking Lunges

3:00 rest

10min @85%
200m Run
10 alt Db Snatches w/ #35
7 Ring Dips

5rounds each set

Saturday 9/21/2013

My lower back has been acting up for the past two days...after swimming was when I felt it...not sure the direct cause. Just super stiff and unstable in the lumbar region.

Today I sucked it up...still feeling pain through hips and spine. No fast movements...so took out the Oly lifting.

1A. Shoulder Press 10/65, 8/75, 6/85, 4/ 95, 2/100 /60sec
1B. DB Torso Row 5 x 10 w/ #50
+
100m Prowler
rest 2:00
5 Rope Climbs
5 Wall walks
5 Rope Climbs
5 Wall Walks
rest 2:00
100m Prowler Push

16:45 minutes including the rest
prowler was tough!!!! did rope climbs cause couldn't kip hard with back for bar muscle ups

Wednesday 9/18/2013--Double

Slept good..much needed

AM-- finshed ES work I missed yesterday

4 sets
1min WB max 29,29,29,29 all unbroken
1min CTB max 18,16,12,12--lost core connection again when breathing was high
rest 3:00
+

200m Row @ 90% x 4 /rest walk 30sec
45s,46s,45s,47s---averaged about 1:52-1:55


PM
Swim 25m x 30 EMOM
this felt easy...breathing is better, core felt tired/weak after lap 25

Later that night in bed I felt like I needed to pop my back (lower thoracic,upper lumbar area)