10/7
OFF
Went for a good breakfast and enjoyed the sun for most of the morning.
Training at Invictus to feel the machine… 70-85%.
C&J
45x5, 89x5, 111x5, 155x2
188x1 - http://www.youtube.com/watch?v=W_amJlj_F-w
203xf - http://www.youtube.com/watch?v=5-sccX3bE0A
203x1 - http://www.youtube.com/watch?v=50v3bXHSfgA
225xf - http://www.youtube.com/watch?v=87pULHujxRw
225xf

when the load starts to increase, i am having troubles going under the bar, still trying to push-press it!

triple jump practice; could not stick landing!
shins started to hurt after the training.

Row intervals
20 seconds x4; rest 3:00
1 - 108m
2 - 110m
3 - 109m
4 - 108m
Shane helped with technique; need to get deeper in my catch position. So "squat" down vs bending with back. Also tempo/cycling time need to be more fluid.

DU practice
50x4; 3min rest
all sets unbroken

10/6
PM Class
Travel to San Diego :)

 left at 3am Montreal time, arrived 2pm Sand Diego.
Went to bed at 8pm, woke-up Oct 7 at 6am. Felt rested, Happy, Hungry, and Horny!

10/5
AM
10 rounds for time:
4 hspu
8 chest to bar pullups
6:55

completed 11 rounds, lost concentration on round 5!
felt good, paced the training around 85-90%.

PM
25-20-15-10
Thrusters 95#
Sumo DLHP 95#"
tried to do these two trainings during the same cession. This was a bad idea so during the first set, i modified the training and only completed 15-10 Thrusters and Sumo DLHP. It was a good decision.
http://www.youtube.com/watch?v=g9AGkKhNWQY

10/4
A. Back Squat @30x0 5,4,3,2,1; rest 3 min
45x10, 135x6, 185x5, 225x4, 245x3, 275x2, 295x1
B. Front Squat 3, 3, 2, 2, 1; rest 3 min
225x3, 225x3, 245x2, 255x2, 275x1
+
Row Sprint
20 seconds x4; rest 3:00
1 - 106m
2 - 108m
3 - 110m
4 - 107m
stop the training here. Felt good though wanted to keep some energy in the tank.
Rest 6 min
20 seconds x4; rest 3:00
Rest 6 min
20 seconds x4; rest 3:00

10/2
Took the day off training. Rested, reflected… felt good!
AM
5 rounds for time:
10 burpees
200 meter row
5 heavy power snatch

PM
Run 10 min z1
+
Run 4 min @85%
Run/walk 3 min @50%
x4
+
Run 10 min z1

10/1
A. Build to a 1rm clean and jerk
45x5, 95x5, 135x2
185x1

185xf - http://www.youtube.com/watch?v=87s-C1hFCIA
stop the training here. Still not recuperated at 100% was having troubles accelerating the bar.

9/29
PM Class
Feeling so, so… still tired and did not feel as explosive as usual/tired
Snatch
45x5, 65x65,
115x(f+1+f+1), 120x4, 135x3, 145x(f+1), 145x2
150x1

Hang Squat Snatch
95x4, 95x5, 95x5
since i was missing too many lifts, Pierre decided that we should work on snatch technique. The reason why my bar travels forward after the push is that my bar/centre of mass is on my toes. Once the explosion of the hips occur, the bar will travel forward vs up. Therefore prior to"jumping"/extension, the bar/center of mass should be slightly on heels (end/back of foot arch). Then jump UP!!!!!!

Hang squat snatch practice
- http://www.youtube.com/watch?v=cyM0p54OIlc
- http://www.youtube.com/watch?v=JCmpHhbzJPo
- http://www.youtube.com/watch?v=wv3rMo-3c2U