Road to the 2015 American Open: Week 5 and Week 6, Day 1, 2, and 3

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Wow! I didn’t realize it would be so hard to post once I started up training in the evenings with the Front Range club. This is going to be a bigger post, so don’t go away too soon. My first week-and-a-half has been awesome! It was definitely a good decision because I’ve been hitting all of my squats and the support from the other lifters has been key to me training so hard, so frequently. Below are the last few sessions, picking up where I left off from my last post.

Note: You’ll notice there are a few days where I cleaned from the blocks with only 60 kilograms. I’m working on technique and timing with these. I seem to start to bend my arms too soon, so we’re working this out right now.

Week 5

Day 1 (4/20/15)

Bodyweight: 175.6 lbs

Hours of Sleep (night of 4/19): 7 hours

Sleep Quality: 73%

HRV: 97.4

Readiness Score: 9/10

Back Squat: 50×6, 70×6, 90×6, 110×4, 120x2x5, 130x2x5

Press: 50x2x5, 65x2x5, 70×4,6 <–belt

BB Row: 70x2x8, 75x2x8

GHR: 10, 30#x4x8

Ab Wheel: 3×10

Face Pulls: 30#x2x15

 

Day 2 (4/21/15)

Bodyweight: 178.0 lbs

Hours of Sleep (night of 4/20): 7 hours 3 minutes

Sleep Quality: 69%

HRV: 85.2

Readiness Score: 7/10

Front Squat: 60x2x5, 80×5, 90×3, 110x4x2

Snatch: 40×3, 50x2x3, 60x2x3

Clean RDL: 90×8, 110x4x5

Push Press: 60×4, 80×4, 85x2x4

 

Day 3 (4/22/15)

Bodyweight: 178.6 lbs

Hours of Sleep (night of 4/21): 6 hours 55 minutes

Sleep Quality: 71%

HRV: 88.5

Readiness Score: 9/10

BHN Jerk: 50×4, 70x2x3, 80×2, 90x3x2

Back Squat: 60×6, 90×3, 110×3, 130×3, 140×3,147x3x3, 140×3

Deadlift: 110×2, 140×5, 150×5, 170×5,3/5<–stopped 2 short of goal reps

GHR: 8, 30#x2x5

GHR Sit-ups: 10, 25#x2x10

 

Day 4 (4/24/15)

Bodyweight: 179.0 lbs

Hours of Sleep (night of 4/23): 7 hours

Sleep Quality: 66%

HRV: 101.4

Readiness Score: 7/10

Block Snatch (@knee): 40x2x3, 50×3, 60×3, 70×3, 76×3, 80×3, 87x4x2

Snatch Pulls: 92x4x5

Back Squat: 60×8, 90×6, 110×3, 127x2x6, 135x3x6

Glute Hypers: 45#x3x12

Lateral Planks: 3×30 seconds

 

Day 5 (4/25/15)

Bodyweight: 178.0 lbs

Hours of Sleep (night of 4/24): 8 hours 1 minute

Sleep Quality: 85%

HRV: N/A

Readiness Score: N/A

Snatch: 40×3, 50×3, 60×3, 70×1, 76×2, 82×2, 85x2x1, 80×1, 85×1

Block Clean: 60x6x3

Front Squat: 60×6, 80×4, 102x3x4, 110×4

Push Press: 60×5, 80×5, 90x3x5

Reverse Hypers: 180#x2x12

 

Week 6

Day 1 (4/27/15)

Bodyweight: 179.0 lbs

Hours of Sleep (night of 4/26): 7 hours

Sleep Quality: 71%

HRV: 98.4

Readiness Score: 9

Block Clean: 60x8x3

Clean Pulls: 90x5x5

Back Squat: 60×6, 90×5, 115×3, 130x2x6, 135×6, 130x2x6

GHR: 3×10

Ab Wheel: 2×10

 

Day 2 (4/28/15)

Bodyweight: 178.2 lbs

Hours of Sleep (night of 4/27): 6 hours 52 minutes

Sleep Quality: 70%

HRV: 91.7

Readiness Score: 9/10

Snatch Balance: 50×4, 70×3, 75×3, 80x2x2, 85×2, 90x2x2, 80x3x2

Front Squat: 60×5, 90×3, 105×2, 123x2x2, 130x3x1

Klokovs: 20x3x45 seconds

Russian Twists: 20#x3x15

 

Day 3 (4/29/15)

Bodyweight: 179.4 lbs

Hours of Sleep (night of 4/28): 6 hours 47 minutes

Sleep Quality: 71%

HRV: 81.3

Readiness Score: 7/10

BHN Jerk + Jerk: 50×2+1, 70×2+1, 90×2+1(2), 100×1+1(2), 105×1+1(2)

Block Clean: 60x6x3

Back Squat: 60×5, 90×4, 110×3, 130×3, 140×3, 147x3x3, 135×3

 

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