Int W1 D3

Kettlebell and rehab

Int W1 D2

High pull
   185 x3x5
Press
   185 x3x5
Rev Band
   225 x1x10
Core

Int W1 D1

Clean
   250 x3x5
Front Squat
   280 x3x5
Good Morning
   225 x15x3
Core

Acc2 W3 D5

Overhead
   195 x4x5
Bench
   295 x4x5
Push/pullup 1x25

Acc2 W3 D4

Snatch
   185 x3x4 ugly
Deadlift
   455 x4x5
Good Morning
   225 x10x3
Core

Acc2 W3 D3

Rest from sickness

Acc2 W3 D2

High Pull
   205 x4x5
Military
   205 x4x5
Floor Press
   205 x10x3
Pullups
Grip
Core

Acc2 W3 D1

Clean
   280 x4x5
Front Squat
   305 x4x5
Squat
   315 x15
Core

Break

Took a short break to let my knee catch up.
Will start back on Acc2 week 3 on Monday

Bench
   275 x4x5
Pullups
Blast straps
Core

Acc2 W2 D3

Kettlebell
Mobility
Core

Acc2 W2 D2

High Pull
   185 x4x5
Press
   185 x4x5
Bent Row
   185 x15x2
Floor Press
   185 x15x2
Core
Grip

Acc2 W2 D1

Clean
   255 x4x5
Front Squat
   285 x4x5
Pullups
Core
R knee work

Acc2 W1 D3

Hang Snatch
   135 x4x5
Hang Clean
   225 x4x5
Bent Row
   225 x10x3

Acc2 W1 D2

High Pull
   185 x4x5
Military
   185 x4x5

Acc2 W1 D1

Clean
   245 x4x5
Front Squat
   245 x4x5
Bent row
   225 x10x4
Core

Acc W4 D6

Hang Snatch
   135 x5x5
Hang Clean
   245 x5x5
Pullups
Core
Front Squat

Acc W4 D5

Push press
   165 x5x5
Bench
   265 x5x5
Pullups
Core

Acc W4 D4

High Pull
   205 x5x5
Deadlift
   405 x5x5
Bent row
Core
Grip

Acc W4 D3

Kettlebell schtuff
   70 xalot

Acc W4 D2

Snatch
   165 x5x5
Military
   175 x5x5
Floor Press
   225 x10,8,6
Bent Row
   225 x10x3
Grip

Acc W3 D5

Push Press
   155 x5x5
Bench
   245 x5x5
Pullups
Core
Grip

Acc W4 D1

Clean
   245 x5x5
Front Squat
   265 x5x5
Pullups
Core

Acc W3 D4

High Pull
   185 x5x5
Deadlift
   375 x5x5
Good Morning
   225 x5x5

Acc W3 D3

Hang snatch
   135 x5x5
Hang clean
   225 x5x5
Upper bs
Lower bs
Core bs

Acc W3 D2

Snatch
   155 x5x5
Military
   165 x5x5
Pullups
    5x5
Floor press
   225 x10x2
Low back
Core

Acc W3 D1

Clean
   225 x5x5
Front Squat
   245 x5x5
Bent Row
   225 x10x3
Core

Acc W2 D6

Hang Snatch
   115 x5x5
Hang Clean
   205 x5x5
Pullups
Core

Acc W2 D5

Push Press
   145 x5x5
Bench
   225 x5x5
Floor press
   225 x5x5
Pullups
Grip
Core
Jumps

Acc W2 D4

High Pull
   205 x5x5
Deadlift
   345 x5x5
Good Morning
   135 x10x4
Core
Grip

Acc W2 D3

Kettlebell
70
Clean, snatch, squat, press
x10x3

Acc W2 D2

Snatch
   145 x5x5
Military
   155 x5x5
Bent Row
   225 x10x3
Core

Acc W2 D1

Clean
   205 x5x5
Front Squat
   225 x5x5
Pullups
   6x5
Core
Grip

Acc W1 D6

Hang snatch
   105 x5x5
Hang clean
   185 x5x5
Core
Grip
Jump rehab

Acc W1 D5

Push Press
   135 x5x5
Bench
   185 x5x5
Pullups
   5x6
Shoulder work
KB core
Jump rehab

Acc W1 D3

Kettlebell
Cardio
Core

Acc W1 D2

Snatch
   135 x5x5
Press
   155 x5x5
Pullup
   5x5
Floor tri ext
   50 x10x3
Leg raise
   10x3
45 deg back ext
    20

Accumulation and History

Well...it's been a long road from my last post and to tell the entire story would just take way too long. Since around July of 2010 I have been dealing with some some injuries that I knew would require some lengthy recovery and wasn't willing or able to take the necessary break from school/training/competition/life needed to get them fixed. I have already finished the first half of that recovery time and it should only be another few months until I am up around 90% of previous levels. Unfortunately it's that 10% that separates winners from losers. I have taken the time off as constructively as I could given my mindset and competitive outlook on life and feel that I've got my head right again, and am ready to be back on the podium as soon as fucking possible. I have set some goals; some are fairly mundane and some are too lofty to even mention here. I have a long way to go but I will not accept failure.

Here is what I did today:

Clean
   185 x5x5
Front squat
   195 x5x5
Bent row
   225 x10x2
SLDL
   225 x10x2
Bar Hangs
   15s x4
Plate twists
   45 x20x2
Jump Rehab

Like I said...a long way to go, but all long journeys are started with a single step.