June 29, 2026 – Week 12, Day 1

Dynamic Warm Up

12” Log Clean and Push Presses (clean once, 0-1-0-1 tempo)
90x5
120x4
150x3
180x2
200x3
200x3
200x3
200x3
200x3

Javelin Thrusters
65x5/5
95x5/5
95x5/5
95x5/5
95x5/5

12” Log Floor Presses w/ Bands (+6lbs/+30lbs)/Med Ball Slams
200x3
240x5 – 10x10
240x5 – 10x10
240x5 – 10x10
240x5 – 10x10
240x5

Seated Dumbbell Rear Delt Flyes/Paused Band Pushdowns (2 seconds)
22’sx20/(4)mb’sx20
22’sx20/(4)mb’sx20

Stretching

Comments: Weekend was a little off with recovering from the travel and heavy lifting and then getting sleep schedule. Weight has remained consist. I’m not sure if the AC spoiled me or what but I’m not looking forward to training with the heat wave this week. Possible 3 days of 100 degrees or more in a row coming up. I guess luckily only going to be high 80’s and low 90’s beginning of the week. My new shoes arrived so got to try those out. Noticed a difference immediately. Wearing two cooper infused sleeves on my right arm did manage to provide enough padding I didn’t get new bruising this week. I had not intended to stay up late Sunday to send stuff to my coach about the training for this second half of World’s prep but that was when I finally got something out on paper to send. Ms. Funk had indicated feeling not well but would review and I was given just Day 1 of sessions, which was all I needed. I’m not sure if she implemented what I had been thinking or suggesting here or if just on the same wavelength but looked like how I was kind of hoping the session would be for the lighter day. As far as warming up, I didn’t need a ton of foam rolling today. Nothing really was needing a ton I noticed. It was the regular amount (which I fear is still a lot for some stuff). Neck rehab stuff was ok and felt about how it should. I could tell there was some neck tension and that the training had been rough last week. Glute activation and lower body stretches followed by a dead hang to decompress. I had not squandered the work time as much as I did last week so I was almost on a reasonable pace of things here. On to the actual session. So a change here being the two lighter exercises at the beginning of things were dropped. Maybe for recovery purposes? So right into log. Lighter of the sessions. I had mentioned that I felt like last week I was finally figuring out some things with log as far as position and equipment and that I’d hopefully get used to it. Cleans less taxing without elbow sleeves, the lifting shoes making the balance better and improving my mobility on the lap. The shorts, sleeves and belt did make the pick a little odd feeling with the stiffness/rigidity of material. The biggest thing was that the thicker knee sleeves providing more support that I have less knee discomfort so I can load the dip better. It feels like I’ve not been able to do that so this feels like something I need to get ironed out. So my thinking was perhaps doing this precision based day having pauses like I was doing with circus bell. As I mentioned, either suggested was noted or this was a convergence of thought in both athlete and coach reaching the same conclusion because these were paused style today. Specifically with in the dip and holding at lockout. Suggested weight was 185-200lbs here for 5x3 and only one clean to hopefully save my lower back for the Day 2 session. I felt that 200lbs had to be the goal with how I was warming up with log at this time. Cleans felt good and it was more getting the timing right and being consistent. Heat wasn’t fun but this is the most tolerable it is going to be this week. I had a little liquid chalk on my hands to make it through the sets. Slightly longer rests mainly due to taking off stuff to breath between sets and not be immobile and cutting off blood flow. Trying to work on getting different cues down like keep shoulders tight and not having it float but active. I feel like the reps are best when timing is right and I get that little hip snap. I feel like the last set was the best with my last rep feeling the best of them. So this was a good start I guess. Hopefully I can keep building on the log sessions here. The javelin thrusters were next. Change in that weight range adjusted (90-100lbs) and doing 4x5 instead of the triples I’d been doing. Since idea is be explosive and not be sloppy here, I took actual rests between the sides rather than short rests and then normal rest between sets. Left side takes longer to wake up for these vs right side. I could tell I was feeling those globe dumbbells on this. Adding reps per set is tricky. Left side eventually warmed up and things went as they should. Moving decently through things and hopefully getting done to eat and cool off. Overhead stuff done and next being the pairing of banded log floor pressing and medicine ball slams like last week. 240lbs on the log and the 10lbs medicine ball I have. 5 sets of this time for the floor pressing, still 4 sets for the slam ball stuff. Floor pressing warming up didn’t feel as rough. It actually felt more consistent as far as sensation with unracking but I could tell I was feeling fatigue as I went. I think I was feeling good compared to last week with my pace of things as I was feeling a little tired even with the medicine ball slams. Unlike when I had uneven pairing of sets doing those rows and lunges, I treated myself to a full rest before doing the last set of floor press to make sure I wasn’t stapled under it. It felt good but misgrooved last rep a little and had to air hump it the last bit for lockout. Not mad about it, this is more volume on stuff and it isn’t the main thing.  Last thing again being the rear delt dumbbell raises and banded triceps with holds at lockout. Same weights and sets and reps as last week. I figured it was best to be in the garage to finish up even though it was cooling off a little outside. As with last week, first set was comfortable enough but fatigue was hits hard on the second set. I put away stuff outside before finishing up the second set. Cleaned up and finally got to eating before cooling off and cleaning up and then stretching. Even though I got done earlier, I still ended up with a late night.