Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 3×86
  • 3×92
  • 2×98
  • 2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

  • 3x115kg
  • 3×130
  • 7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

  • 3x20kg
  • 3×40
  • 3×60
  • 2×80
  • 1×90
  • 1×100
  • 1×108
  • 1×115
  • 1×120
  • 1×124
  • 1×128
  • 1×132
  • Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

  • 10 Weighted GHD Sit-ups (25#)
  • 5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.

Legs On Fire


  • Ladder Footwork Drills
  • 20 PVC Pass Thrus


  • 5 Pendlay Rows (45#)
  • 5 Pendlay Rows (95#)
  • 5 Pendlay Rows (125#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (155#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (175#)
  • 8 Evil Wheels
  • 5 Pendlay Rows (185#)

Used an underhand (supinated) grip on the rows. I have a feeling I’m going to have sore abs tomorrow. Usually stick to sets of 4-5.

Grip / Carry Work

  • 400m Pinch Plate Carry (2×25#)

Getting easier to go longer without having to rest.


4 Cycles

  • 20 Wall Balls (20#, 10′)
  • 20 Air Squats
  • 200m Run
  • 3:00 Rest

My rounds were 1:57, 1:55, 1:57, and 1:58. That final round of air squats was getting me and I had to take 2-3 brief stops instead of busting them out non-stop. Was able to pick up the pace since it was the last run to make up for the lost time. This was exactly the leg burner I planned it to be; did not want to head out the door running after the 40 squats.

Played 18 holes of golf, but rode in the cart. I’m going to skip ROMWOD today and make it up tomorrow.

Hangin’ Snatch

Got to the gym at 10 and warmed up with Crossover Symmetry Activation.

Back Squat


  • 6×45#
  • 6×135
  • 3×205
  • 3×255
  • 7x3x285

Felt solid. Wore the belt for the 7 working sets.

Hang Snatch (above knee)

Pause 2 seconds above knee and 2 seconds in OHS.

  • 3x20kg
  • 3×40
  • 3×50
  • 2×55
  • 1×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 1×85
  • 1×88
  • 1×90

Happy to not miss any of these this week. I was a bit toe-sy on the last couple, but saved them. Pretty sure the last two were both PRs from the hang.

Snatch Lift Off

  • 2x105kg
  • 2×110
  • 3x2x115

No straps and used a hook grip for all sets. These are tougher on my grip than anything else.

Finished up with Crossover Symmetry Iron Scap and was out of there in about 90 minutes. Was nice to have done the push presses last night.

After the Michigan game I laced up my shoes and hit the pavement.

Aerobic Capacity – Aerobic Threshold

  • 35:00 Easy Aerobic Run
    • 8x40s Fast Surges

I did the surges every 4 minutes starting at 3:00. Took me a few to settle in and then I started to notice my body naturally adjusting. I’d slow more after each surge for maybe 30-60 seconds, but then as my heart rate recovered my pace picked back up without me concentrating on doing it. Pretty cool actually. I went a total of 3.72 miles and then walked just over a half mile back to the house.

I’ll do a 21 min ROMWOD tonight, which completes 5 weeks.

Good Intentions

Woke up early to lift before golf, but I didn’t have the energy, so I knocked out a 22 min ROMWOD instead. Probably better for my game anyway instead of heavy lifting that could tweak my back. Also did 20 minutes of e-stim which I’ve been doing almost every night too. Played another solid round of golf and walked the course for the 3rd time this week. Had to mow the lawn and then wanted to get in some lifting so that there wasn’t so much to do tomorrow.

Push Press


  • 6×45#
  • 6×95
  • 3×135
  • 3×165
  • 7x3x185

Easy. Planned to get in the back squats too, but it was a long day already and not the best idea slightly buzzed up. Tomorrow is another day.

Four By Three By Four

I walked 18 holes each of the last two days, during our end of the season tournament. Then rested up on Tuesday. My Dad came down on his way to Ohio yesterday otherwise I probably would have done something last night. I did get in a 45 minute ROMWOD though after skipping on Tuesday. I’ll do 2 today to make up for it.

Headed to the track after 10am and warmed up with a 400m easy jog.

Aerobic Capacity – Lactate Threshold

4 Cycles

  • 3 Sets
    • 400m (target – 1:53)
    • 30s Rest
  • 5:00 Rest

Finishes up 5 weeks worth of the AC programming. It still blows my mind how bad my “fatigue factor” is. Hinshaw says Rich’s 27% (when he started working with him) was one of the worst he had ever seen and mine is 34%. How close can I get to the 20-21% average?

The weather was great for running, about 65° with a nice breeze. I think this was my favorite workout so far. Felt good getting into a rhythm since there was only one distance and one pace. My splits were:

  1. 1:49 – 1:50 – 1:50
  2. 1:51 – 1:51 – 1:51
  3. 1:52 – 1:50 – 1:51
  4. 1:50 – 1:49 – 1:49

After resting a bit at home I did a 21 minute ROMWOD to catch up on the missed day.

Got to the gym a little before the 4:30 class started and did Crossover Symmetry Activation.

Snatch Push Press + OHS

Pause 3 seconds in the squat.

  • 1+5 20kg
  • 1+3 40
  • 1+2 50
  • 1+2 60
  • 1+1 70
  • 1+1 80
  • 1+1 85
  • 1+1 90
  • 1+1 95
  • Got down with 100 but lost it before getting up

I’ll take it. Wasn’t supposed to go any higher than a max snatch and I almost matched it. Needed to stay a little tighter. I put on the belt at some point, maybe with 70?

Tall Power Snatch + OHS

  • 3x20kg
  • 3×35
  • 3×40
  • 3×50
  • 3×55
  • 3×60
  • 3×65

I put on lifting straps for the 4 working sets. Saving my hands in this final week of the Vaughn program. Was able to get the power triple at the end, unlike last week where I had to get a little below parallel on the 3rd rep.

Snatch Deadlift

  • 5x90kg
  • 5×95
  • 3x5x100

Pause 3 seconds above knees on descent of each rep. I wore straps and the belt for every set. All that time under tension wiped me out. I’m glad these tempo deads are finished.

I also had the bright idea to do 20 GHD Sit-ups after each set, which was a deadly combo. After missing GHDs last week I wanted to make up for it this week by getting in both weighted and unweighted. We’ll see if that was a good idea or not.


  • 5×20 GHD Sit-ups

I’ll do another 21 min ROMWOD tonight and be caught up.