Sunday 29 December

2 hours of outdoor playtime, including:
Hiking
Soccer drills
Hill sprints
Walking lunges

Saturday 28 December

3.5 mile run @ z1 (on a perfect, perfect CA day) around the MV lake with my sisters :)

Friday 27 December

45:00 AirDyne @ z1; off bike every 5:00 to alternate between:
25 abmat sit-ups
50m farmer walk, 70/hand

Thursday 26 December

3 rounds, not for time:
12 alternating pistols
25 abmat sit-ups
25 back extensions
+
A. DB RFE split squats, 3 x 6/leg @ 30X1, rest 0:60 between legs
+
0:30 AirDyne @ 100%
rest 3:30
x4

complete - used bees knees for pistols, but they were cutting off circulation on the sit-ups.  and they're a little too tight to easily pull up/down.  hmmm.
+
A. complete with 55/hand - kept the bees knees on for these, but don't think it really made a difference.
+
complete

Wednesday 25 December

8 hours of walking around Disneyland - complete

Really ready to get back to my routine.

Tuesday 24 December

A. Front squat, 3-2-1-1-1-1 @ 70-80-85-90-95%+, rest 2-3:00
+
2:00 Airdyne for max calories
Rest 8:00
x3

A. 175(3), 200(2), 215(1), 225(1), 240(1), 255F
+
42, 44, 42 - PR

I can tell that I'm out of my routine - crappy food and too much alcohol is catching up with me.

On the plus side, my shoulder feels almost 100%!

Monday 23 December

spent a couple of hours walking around the San Diego zoo (hilly!!)
+
30:00 mobility

Sunday 22 December

60:00 walk with my mom
+
60:00 mobility

Saturday 21 December

SoCal workout in the park:

20:00 run @ z1
+
death by pistols: 5 + 4 (I could do much better on this if I wasn’t crippled by Thursday’s split squats…)

Friday 20 December

12:00 @ 85% of [20 AD calories + 10 GH raises + 10 box jumps, 24"]
4:00 rest
12:00 @ 85% of [20 AD calories + 20 abmat sit-ups + 20 back extensions]
4:00 rest
12:00 @ 85% of [20 AD calories + 50m Farmers walk with 70/hand + 0:30 hollow rock]

complete + complete + complete – got into the 4th round of AD for each piece.  These aerobic days are becoming more and more enjoyable.

Thursday 19 December

A. DB RFE split squat, 4 x 6/leg @30X1; rest 0:60 between legs
+
8 sets of:
0:20 AirDyne @ 100%
Rest 2:40 (rest 6-7:00 between sets 4/5)

A. Complete with 55s - these are always terrible.  balance was a little off on the left leg today.
+
Complete.  Took quite a few minutes to recover after the last one.

Wednesday 18 December

rest day!

Tuesday 17 December

5:00 AirDyne @ 600+ cal/hr (kept pace each round)
10 GH raises
5:00 AD
25 sit-ups
5:00 AD
15 goblet squats @ 53
5:00 AD
50m Farmer walk @ 70/hand
5:00 AD
20 back extensions
5:00 AD
50 walking lunge steps
5:00 AD

This was really fun!  

Monday 16 December

A. Front Squat, 3-2-1-3-2-1 @ 80-85-90-85-90-95% 1RM, rest 2-3:00
+
60:00 walk on the beach

A. 200(3), 215(2), 225(1), 215(3), 225(2), 240(1)
+
Complete 

Sunday 15 December

At the park on a perfect, 75-degree California day:

30:00 run @ z1
+
10:00 pistol practice - these are SO MUCH EASIER with the bees knees!!

+

100 walking lunge steps, not for time

Saturday 14 December

Rest day!

Friday 13 December

40:00 AirDyne @ z1

Thursday 12 December

AM: 45:00 of mobility + z1 AirDyne combo

PM: 300FY
157 (5 less than last week) – wanted to keep 1000cal/hr but had a hard time staying above 900 for several minutes in the middle.

This was so much harder than last week. Mentally, since I went out so hot in the beginning I felt okay relaxing a bit in the middle last week but I didn't have that option today. While this test sucks a lot physically, it's so much worse mentally for me. 

Wednesday 11 December

45:00 shoulder mobility
+
15:00 AirDyne @ z1
+
10:00 @ 85% of [100m shuttle run + 10 goblet squats @ 53 + 7 box jumps, 24"]
5:00 rest
10:00 @ 85% of [20 AirDyne calories + 20 sit-ups + 20 back extensions]
5:00 rest
10:00 @ 85% of [50m Farmer Walk @ 70/hand + 0:30 hollow rock + 50m sled drag @ 135 (25m forward + 25m backward)]

Tuesday 10 December

A. Front squat, 2-2-2 @ 90% 1RM, rest 3:00
+
8 sets of:
0:20 AirDyne @ 100%
rest 2:40 (rest 6-7 minutes between sets 4 and 5)

A. complete @ 225 - I'm amazed that this was my 1RM 2-3 months ago.
+
complete - ouch.  haven't done these in a LONG time.  

Monday 9 December

crap-ton of shoulder mobility
+
90:00 massage

Sunday 8 December

5 rounds for time:
10 deadlifts, 185
50 double-unders
+
10:00 AirDyne @ Z1

11:15 – double-unders were a hot mess today.  biggest set was 26 in the 4th round.  otherwise mostly sets of 10-15 with lots of trips.  ugh.  DL broken 5/5 until the last round.
+
complete

Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.

Friday 6 December

rest day

Thursday 5 December

300FY

162 (PR +12)

Went out WAY too hot (1300cal/hr). Tried to back it down a little bit, but figured I would be tired either way so better to maximize calories in the beginning. Still not sure if this was a bad idea. Hung on to 800-1000 cal/hr from 7:30 to 3:00 then back up to 1000-1100cal/hour from 3:00 to 1:00. Switched the monitor to cals with 1 minute left and was only at 141. I panicked and SPRINTED the last minute - Ouch. A little disappointed... Thought I would end up 170+. 

Wednesday 4 December

A. Drop snatch, 5×1, rest 1:00-2:00
B. Squat snatch, 2-2-2-2 @ 75-85% 1RM, rest 2:00-3:00
C. 3 position clean (high hang, mid thigh, floor), 4×1, rest 2:00-3:00
D1. Clean pulls, 3×3 @ 100% 1RM, rest 0:60
D2. AMRAP toes to bar, rest 0:60

A. 84, 94, 99, 104, 109
B. 95, 100, 105, 110 – all TnG
C. complete @ 155 - no misses, but a few of the mid-thigh reps were ugly
D1. complete @ 180  - this felt way too heavy to clean.  wasn't pulling very high...
D2. 11, 10, 10 - stopped when I lost the kip, not a true AMRAP

Tuesday 3 December

A. Back squat, 5-3-1-2-2-2 @ 70-80-90-90-90-90% 1RM; rest 3:00
B1. Shoulder press, 4x 4-5; rest 0:90
B2. Weighted pull-up, 4x 2-3; rest 0:90
+
AMRAP in 6:00
5 pull-ups
10 burpees

A. 200(5), 225(3), 255(1), 255(2)x3 (PR)
B1. skipped; shoulder has been bothering me
B2. +5, +10, +15, +20(3) (PR) - that was surprising!!
+
5 rounds + 2 pull-ups - all pull-ups unbroken, all burpees at a snail's pace.  spent quite a bit of time in the chalk bucket.  while my shoulder didn't hurt during this part, it's killing me now :(

Monday 2 December

45:00 of z1 AirDyne / mobility combo

Sunday 1 December

35:00 row @ z1

rest 2.5 hours

A. Build to 85-90% 1RM snatch in 15:00
+
3 rounds for time:
400m run
6 snatches, 155/105
6 muscle ups
+
rest 4:00 exactly
+
3 rounds for time:
10 deadlifts, 315/205
15 HSPU
30 double unders

A. 113 power snatch, in gym shoes
+
18:23, subbed jumping MUs with the rings 1″ above head
+
22:36, with two rounds of DUs unbroken!  broke deadlifts 5/5, 4/3/3. 4/3/2/1.  HSPU very slow and mostly singles, but each round got at least a couple doubles and triples.  I'm trying to remember that they've come a long way, but they're still so frustrating.