Bryan Miller Fitness

Daily Score 8-9 woke up when I wanted because on Mondays I don't coach until noon. Love Mondays!

25-Nov
AM
A. Split jerk; 1 rep on the 30 seconds for 30 reps @70% 1rm
done at 220. Felt really good tech got better and better.

B. Push press @31x3; 6-8x5; rest 90 seconds
7,7,6,6,6 All at 135 this was horrible. Shoulders burning!! This is why I need a coach otherwise I would not do this stuff. I think I am correct in assuming that the first 3 is the eccentric phase/lowering from the top not a 3 second dip. A friend wanted me to ask.

C. Bench press; 10-12x5; rest 90 seconds
C 145x12, 155x12, 155x10, 155x8, 135x12 owwwww! Felt it in my chest mostly. thumbs away from smooth was the grip width.

D. Laying DB tricep extensions 20-24x5; rest 90 seconds
Done at 15s, 20sx3 sets I'm sore from these! Fun though

PM
A. Back squat clsuters 3.3.3x5; rest 30 seconds/rest 3 min
325, 330, 330, 325 w belt, 325 w belt, fun but tough.

B. Hang squat snatch from below the knee; 3 reps on the min for 10 min @60% 1rm
Done at 135 wasn't sure if you meant 1rm from below knee or actual 1rm. Tech needed a little work anyways so 135 was good, but definitely could've done 155.

C. Barbell reverse lunges; 30 continuous alt'ing steps x4; rest 2 min

 Done all at 115# legs and midline/back were feeling it. Wasn't sure the weight but 115 was doable but not easy, so 125 or 135 next time.

Super fun day, I am sore all over haha.

Daily score 7-8 I coached late and had to get up to teach the 6am but still slept really well. 

26-Nov
AM
Run 400m @85%
rest 2 min
x6
1:36, 1:39, 1:36, 1:39, 1:39, 1:39 Felt pretty good aerobically legs just give out and I feel my form breaking down after 300m

PM
Row sprint 350m @100%
rest 5 min actively
x5
later

PM
Row sprint 350m @100%
rest 5 min actively
x5

58.3 1:23.2 avg, 
59.9 1:25.5
60.3 1:26.1
62.7 1:29.5
62.4 1:29.1

Gassed especially after the first 3, quads just couldn't push any harder. overall good day!