June 4, 2025 – Week 2, Day 2

Dynamic Warm Up

Axle Clean Complexes (2 hold seconds at knees, only pull to stomach first rep with 2 second hold)
80x1+1
110x1+1
140x1+1
170x1+1
200x1+1
230x1+1
230x1+1
230x1+1
230x1+1
230x1+1
230x0
230x1+0
230x1+1

Snatch Grip Iso Deadlifts (straps, 3 seconds just off ground) 
135x3
185x3
235x3
285x7
256x7
256x7
256x7

Rack Safety Bar Good Mornings (lower to deadlift pull height)
85x5
135x5
175x12
200x12
231x12

Contralateral Load Single Leg Stepdowns (18”, foot to rear)
bw+25x10/10
bw+25x10/10
bw+25x10/10

Stretching

Comments: Waiting on response from management about getting the appropriate leave approved to do worlds but seems to be positive it will be ok. That and I guess training are bright spots. Tuesday was not a pleasant day in that I was getting harassed by the other driver’s insurance company and getting not much in the way of sufficient responses from my own on matters. I also happened to find out I was cited with traffic violation for the accident and getting a notice in mail. I was quite livid about that considering no indication of that on the day and nothing has been provided to me yet despite giving my e-mail and phone number. But I’ll worry about it when it gets here and see what I can do. Can’t get mad about it now. Walking was needed to clear my head and cool my head as well. As for today, I knew I needed to get training moving along a bit smoother than last week where I started like an hour later than planned. It got up to 90 today so I knew I needed the fans going in the garage. I was not feeling as sore compared to the first week of training aftermath so that appears a good sign as far as adapting and recovery. Foam rolling to start things off. Surprisingly not as much needed as I was expecting. Then on with the neck rehab stuff which constitutes most of my upper body session warming up. Dropped some stuff for the lower body mobility stuff as really the knee flexion and ankle stuff seems to be the main things needed. Then time to train. Axle clean complexes to start things of. As I mentioned last week, my thinking here is two weeks with each variation of the complex with going harder the second round after getting familiar with things the first week. Reminder this is 2ct pauses just above the knees and then popping on to stomach for another 2ct before dropping it for the first rep and then no pause on the stomach and cleaning to shoulder on the second reps. I knew from last time that I needed to wear rehband belt so there was something for the axle to not slide on as otherwise I’d need to wear a grip shirt or chalk up my shirt and wear one that has some decal on it for grip. I still want to be working with no or minimal support gear for these first four weeks if I can manage it. But the heat might have made things tougher here. I did feel I undershot the weight last time so I guess I overcompensated with going up 30lbs. My shirt felt like a worse choice than last week apparently as axle was sliding bad on that. I did not feel like these got easier as they went. They felt tougher as I went lol. I felt like I needed to be really violent to get to my shoulders with the axle sliding down on me. I guess good to know that I got power to spare and feeling like those high pulls with axle are building some good habits. Had some hiccups with the last set. First go at it my timing on the hand flip was off and I missed it so rather than fight that I took a step away and went at it again. Axle was sliding a lot here and I attempted to get under it lower than usual and I lost balance and fell on my butt (primarily my left side). So now my ass smarts and I still have not gotten my sixth set done. Finally got it together and got the set done. Flipped the weight double middle fingers for the required effort. I may need to wear grip shirt next time if I don’t want to be dealing with chalk and slipping shirts in this heat. Put this stuff away and got ready with deadlifts. Snatch grip pulls again. Beltless, barefoot and 3 seconds isometrics just off the floor. This was quite trying and brutal last week. And I thought I was undershooting there but it still was incredibly taxing. I was to do 20% off what I thought last week with then this week to be tougher so increasing the weight by 5-10%. Then going up more so that like at 97% for the final week planned (cutting this short to get axle deadlift prep started). So like last week, plan was to work up to a top set of 7 reps and then take off 10% and do 3x7 with that weight. But more weight than last time. And also having a sore left butt cheek for the rest of the workout. I went with 20lbs more than last week. I had initially been looking at this as being every other week but every week is kind of needed to get everything fit in to actually prep for competing. The top set actually felt pretty good comparatively to last week’s top set. But those down sets did not get any easier. The sets and reps got to me for sure and I was sucking wind trying to recover. But I got them done. Just one more week of this nonsense. But I feel like this is good for me. No surprise that I had sweated through my shirt at this point so I put on a dry shirt as I got ready for the next thing. The rack ssb gms again. Last week with these had just been rude all around. The first set had been fine but after that I was feeling out of my depth. Dropping the reps here for this week with the plan to do some warm ups and then do 3x10-12 with 3-5RIR. I had not left that many RIR last week on the top set. I was a bit surprised how tough things got so quickly. Out of practice. Glute was letting me know it was there warming up. These didn’t feel as awkward this time around and I seemed to get my form and bracing to follow suit. I had added 20lbs to the weights to hopefully be able to handle things with lower reps and hopefully not struggle like I did top set last week. The more worn soft belt popped off near the end of the second set and I felt like I had more in me than just a 25lbs jump and still be in the appropriate effort range so I went up some more. This seemed to go well here as this did seem to be better and leave more RIR compared to last week. So I’d say I’m getting better. The stepdowns to finish things up. I knew they were the last thing for the session this time around unlike last week. Still 3x10 and I did just jump right into it as I felt the weight I was using was light enough and I didn’t really want to hassle with doing lower height or just bodyweight as I wasn’t sure how my left glute would like these today. I used my plateloaded kettlebell handle rather than the 25lbs grip plate. This was a bit rough on my left leg to start out as my ankles felt stiff and such. But obviously better as I went on these. Felt good and like I was done at a decent hour this time around. Hopefully I do get approved for the trip and event weights get released shortly so I know for sure if this is happening and what I need to be working on.