Friday 31 January

60:00 mobility 

Thursday 30 January

Open WOD 11.4:
AMRAP in 10:00 of:
60 bar-facing burpees
30 OHS @ 120/90
10 MUs
+
A. Deadlift, 10-8-6 @ 55-65-75% 1RM; rest 2:00
B1. BB row, 3 x 6-8 @ 2111; rest 0:60
B2. weighted pull-up, 3 x 4-6 @ 21X0; rest 0:60
B3. GH raises, 3 x 4-8 @ 20X1; rest 0:60

90 reps – burpees done at 5:56, OHS broken 10/7/8/5 and done at 9:35. could have gone faster on both pieces.
+
A. 175(10), 205(8), 235(6)
B1. 73(8), 83(8), 93(8)
B2. 4, 3, 3 (no added weight)
B3. 8, 8, 8

Still feeling kinda lethargic, but felt better on 11.4 than I thought I would.  Did 15 burpees the first minute and kept up with Jeff through about 30, then really started to slow down from 30-50.  Rested too long getting chalk and water and whatnot before the OHS, and shouldn't have dropped the bar on the second set (lost balance).  

Rested over half an hour before starting part A - was absolutely exhausted.  

Wednesday 29 January

3 rounds, not for time:
10-15 kipping HSPU
50 double-unders
3-6 bar muscle ups
+
A. Squat snatch, 10 x 1, building from 60%; begin a set every 2:00
+
5:00 of: [1000m row + AMRAP power snatches @ 95]
5:00 rest
5:00 of: [1000m row + AMRAP toes to bar]
5:00 rest
5:00 of: [1000m row + AMRAP HSPU]

complete; subbed stomach-to-bar pullups for BMUs
+
A. 85, 95, 105, 110, 115, 120, 125Fx4 – felt excellent through 120; caught 3 of the 4 misses at 125 but too far in front to save.
+
row 4:15.6 + 3 power snatch
row 4:14.3 + 12 TTB
row 4:17.6 + 2 HSPU

I used to be a much better rower. This is upsetting.

Second day in a row that I'm seriously lacking in energy - maybe I'm getting sick?

Happy to do HSPU again! Mostly done in sets of 2 with a few triples thrown in there.  HSPU felt strong even though shoulder was complaining pretty loudly.  It's the same type of pain that goes away after a few minutes, so I'm still not sure if I should be concerned or not.  Stomach-to-bar pullups felt easy, so I wanted to try a BMU but the straight bar is sooooo slippery that I couldn't get a big kip going.  

Also, I took way too long transitioning off the rower on the last part - especially on the snatch piece.  I had time for at least one more snatch if I didn't waste time getting chalk and setting up perfectly.

Tuesday 28 January

A. Front squat, 5 x 1 @ 90-95% 1RM; begin a set every 2:00
B. Clean and jerk, 12 x 1 @ 50-90% 1RM; begin a set every 0:60
+
for time:
5 ground to overhead @ 135
10 g2o @ 125
15 g20 @ 105
20 g20 @ 75
+
for time:
500m row
20 front rack walking lunge steps @ 95
40 CTB pullups
20 front rack walking lunge steps @ 95
80 double unders

A. complete @ 235 – felt impossibly heavy today
B. 105, 125, 135, 145 x 2, 150 x 2, 155 x 2, 160 x 2, 165 – changing the weights and keeping to EMOM was extremely challenging as it got heavier
+
11:18 – this was much more difficult than anticipated.  Was able to push jerk the bar quickly from the power clean without resetting on almost every rep.  All singles at 135 and 125.  Opened the set at 105 with a triple then decided singles would be faster.  Broke the set at 75 up 5/4/3/4/2/1/1.  
+
13:48 – cut CTB to 20.  Row at 2:07.  Lunges broken 10/10 and 10/10.  Double unders a hot mess today - lots of sets of less than 10.

Rough day.  Had zero energy and everything felt more difficult than it should.  Had my last Airrosti appointment this morning, and shoulder is feeling fantastic when I'm not doing anything.  The first 8-10 CTB pullups felt okay, but then it started hurting and I decided not to push it and cut the number down.

Monday 27 January

rest day!
=
90:00 massage

Sunday 26 January

45:00 AD @ z1

rest 2 hours

5:00 of [1 power clean @ 155 + 1 CTB, 2 + 2, 3 + 3, etc]
5:00 rest
5:00 of [3 power snatch @ 95 + 6 TTB + 9 box jumps, 20"]
5:00 rest
5:00 of [2 thrusters @ 95 + 2 burpees over the bar, 4 + 4, 6 + 6, etc]
5:00 rest
5:00 of [20 kettlebell swings @ 35 + 20 hand-release push ups]

did all of these at ~85%:
completed round of 3 + 3 + 1 PC = 13 reps (+ 1 failed PC)
3 rounds + 1 PS
completed round of 8 + 8 + 9 thrusters (couldn’t lock out the 10th)
2 rounds + 20 KBS + 3 push ups = 103 reps

Really happy to be back doing regular workouts! Power cleans felt HEAVY today.  Snatches felt really good.  Toes to bar were still quite uncomfortable for my shoulder, but the discomfort goes away quickly so I don't really know what to think (and pull-ups don't create the same feeling, so...?).  Felt like I was moving through mud on the thruster/burpee piece.  Broke the round of 8 into 4/4 and broke the round of 10 into 5/5 but couldn't lock out the last rep with ~0:05 to go.  All KBS unbroken and easy but push-ups felt terrible and had to take way more breaks than I would like.  Arms are SMOKED but shoulder is pain-free so I'll call that a good day :)

Saturday 25 January

A. Push jerk, build to a max in 15:00
+
for time, with an 8:00 cap:
25 shoulder to overhead, 75
10 toes to bar
20 s2o
8 t2b
15 s20
6 t2b
10 s20
4 t2b
5 s20
2 t2b
+
Back squat, 6-4-2-2+ @ 70-80-90-85% 1RM; rest 2:00
+
AMRAP in 8:00 of:
5 pull-ups
10 push-ups
15 squats

A. 185 (PR+20); 190Fx1
+
did this at an easy pace to see how my shoulder would like it – got through 6 toes to bar (broken 13/12 + 5/5, 10/10 + 4/4, 8/7 + 6)
+
Back squats: 195(6), 225(4), 255(2), 240(7)
+
also did this at an easy pace to be nice to my shoulder – 5 rounds. all pull-ups unbroken, all push-ups broken 5/5

SO HAPPY to be back to doing all the movements within a workout.  Shoulder complained a little bit on the s20/t2b workout, but it felt fine a few minutes afterwards so I'm not too worried about it.  Pullups felt really good, but push-ups continue to feel quite difficult.

Friday 24 January

rest day

Thursday 23 January

For a total of 100 reps:
AMRAP unbroken wallballs, 20 to 10′
0:60 rest
+
A. Deadlift, 10-10-8-6-4 @ 50-60-70-80-90% 1RM; rest 2:30
+
B1. BB bent over row, 3 x 6-8 @ 2111; 0:60 rest
B2. weighted pull-up, 3 x 4-6 @ 21X0; 0:60 rest
B3. Glute-ham raises, 3 x 4-8 @ 20X1; 0:60 rest

21 / 33 / 45 / 55 / 65 / 75 / 85 / 92 / 100 – limiter was shoulder power to hit the 10′ target… a few may have been an inch or two shy.  Breathing was fine, legs were fine, but the ball started hitting lower and lower...
+
A. 155(10), 190(10), 220(8), 255(6), 285(4) - used a belt for the first time.  not sure if it made a difference.
+
B1. 63(8), 73(8), 83(8)
B2. 4, 4, 3 – no added weight
B3. 8, 8, 8

Shoulder is feeling fine! Entire upper body is sore from adding stuff back in this week...

Wednesday 22 January

3 sets, not for time:
0:45 nose-to-wall hold
50 double unders
0:60 L-sit accumulation
+
A. Squat snatch, 6 x 1 @ 105; begin a set every 2:00
+
5:00 of [500m row + 10 power snatch @ 105 + AMRAP TTB]
3:00 rest
5:00 of [500m row + 10 strict pullups + AMRAP S2O @ 105]
3:00 rest
5:00 of [500m row + 20 K2E + AMRAP HSPU]
3:00 rest
5:00 of [500m row + 25 burpees over the erg + AMRAP ring dips]

complete, including one set of 49 UB double-unders!; L-sits in sets of 0:08-0:12
+
A. complete; missed #5
+
row 2:05.5 + 5 power snatches
row 2:03.9 + 7 strict pull-ups
row 2:03.9 + 10 K2E
row 2:02.9 + 25 burpees + 1 ring dip
(tried to keep the row consistent but took the rest of the shoulder-intensive stuff at a super-easy pace)

Squat snatches felt great today, but the power snatches at the same weight after the row felt TERRIBLE.  The first one was the ugliest press-out snatch I've done in a long time.  Felt extremely weak on the strict pullups and the 1 ring dip - I had over a minute for the ring dips but did one and it was an extreme struggle to lock it out, so called it there.  The kipping K2E was the worst part - felt a little pinching in the front of my shoulder on the kip, so I did 3 small sets and called it with about a minute left.  Hopefully my shoulder still feels good tomorrow, and I didn't overdo it today.

Tuesday 21 January

Lots of mobility throughout the day - shoulder feels about 90%.

+

A. Front squat, 5 x 1 @ 90-95% 1RM; begin a set every 2:00
B. 1 squat clean + 1 front squat, 6 x 1 @ 90-95% 1RM; begin a set every 2:00
C. TnG power clean, 5-5-5-5; rest 2:00
+
3 sets for increasing times, so that last set is 100%
10 squat cleans, 95
3 rope climbs
2:00 rest

A. complete @ 235 (94%) - felt great
B. complete @ 165 (91.6%) - felt good but not good enough to add any more weight than that
C. 105, 125, 140, 150(2), 150(2) - jump to 150 was too aggressive.  greedy.  140 felt great though!
+
clusterfuck. squat cleans got faster each round, but it appears I have forgotten how to descend properly from the top of the rope. Completely failed the second rope climb in the second round - got two pulls up and literally could not go any farther.  I rested quite a bit longer before going again.  Then on the 3rd climb I made it to the top just fine, but had nothing left in my arms to control the descent and fire-poled from the top.  Rested an additional minute before beginning round 3.  Made the first climb of round 3 just fine, then dropped from half way on the second climb and completely fell from the top on the third.  fuck.  this has never happened before.  my hands are fried and I'm a little scared of doing rope climbs now.

Monday 20 January

60:00 of AD @ z1 / mobility combo
+
an additional 60 minutes of mobility throughout the day

Feels like I may have overdone it on my shoulder yesterday.  Doesn't feel terrible but feels like I stepped back a few days.  Arghhhhhhh.

Sunday 19 January

30:00 AD @ z1

rest 3 hours

3 sets, not for time:
10 box jumps, 24″
10 alternating pistols
+
7 minutes @ 75% of:
6 overhead squats @ 95
6 banded strict CTB pullups
+
rest 7:00
+
7 minutes @ 85% of:
5 squat cleans @ 125
10 glute-ham sit-ups
20 double unders
+
rest 7:00
+
4 rounds for time of:
10 deadlifts @ 125
20 wallballs, 20lbs to 10′

complete
+
5 rounds even
+
2 rounds + 10 GH sit-ups
+
10:29

Shoulder feels almost 100%.  It doesn't hurt at all, but feels a little tight in certain positions.  Happy to snatch and OHS without any issues - all OHS easy and unbroken.  The second part was only difficult because I got really dizzy on the GH sit-ups and had a hard time jumping after that.  Rested a little longer on the second round and got 20 UB.  Shoulders fatigued REALLY quickly on the wallballs - broke them all up in sets of 5 but took a LONG time between sets.  Really happy with progress this week.

Saturday 18 January

40:00 AD @ z1

Rest 2 hours

3 rounds, not for time:
10 banded strict CTB
0:45 L-sit
+
On a running clock:
10:00 to build to a heavy push press
8:00 to build to a heavy push jerk
6:00 to build to a heavy split jerk
+
Back squat, 6-4-2-2+ @ 65-75-85-85% 1RM; 2:00 rest
+
AMRAP in 6:00:
10 AD calories
10 burpees
20 double unders

Complete; L-sits very very broken
+
Push press: 145
Push jerk: 165 (PR)
Split jerk: 180
+
Back squat: 185(6), 215(4), 240(2), 240(5)
+
3 rounds + 10 calories

Feeling REALLY good right now.  Shoulder felt completely fine on the push press / jerk part.  The push jerk at 165 was really solid!  Split jerked 170 easily, then jumped to 180 - kind of pressed it out, so called it there.  Could have gotten another rep on the back squats, but was concerned that form would go - on the 5th rep I could tell I was leaning forward a little too much.  When Stephen gave me the last part, I was dreading it but it ended up not being so bad.  My breathing has gotten a LOT better and it's easier for me to just keep moving.  Pushed really hard to complete the final 10 calories with 1 second to spare.  No set of DUs was unbroken (16/18/13 before breaking).  Good day! :)

Friday 17 January

45:00 AD @ z1
+
lots of mobility throughout the day

Feeling really good!  Sore, but good!

Thursday 16 January

AM:
45:00 AD @ z1

PM:
1 hour snatch work with Chelsea Kyle
+
3 sets of 5 banded strict CTB pullups; 2:00 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 rounds of:
10 banded good mornings, 30X1
0:45 rest
10 tough ring rows, 2111
0:45 rest
10 weighted back extensions, 2012
0:45 rest

complete – SO HAPPY to snatch again!  Everything really clicked today and felt fantastic.  I think this is the best I've ever snatched.  I was so worried that I would forget how to do it after 2 months off, but I seem only to have forgotten my bad habits.  Yay!  Did several reps at each weight, jumping by 10s from 55-105.  Itching to add more weight.
+
complete - also did 10 or so before the snatching.  really tried to focus on using lats.
+
A. 155(10), 185(10), 205(10), 225(8), 255(6)
+
complete with the purple band and 20lb DB

Shoulder feels good.  It definitely feels like it gets tired really easily, but it doesn't hurt.  Continuing to foam roll the shit out of it.

Wednesday 15 January

10:00 double-under practice
+
A. snatch-grip deadlift, 12 x 1 @ 85% 1RM snatch; begin a set every 0:60
+
on a running clock:
@ 0:00: 500m row + 25 burpees over the erg
@ 6:00: 3 rounds of [20 front-rack walking lunge steps, 95 + 10 box jumps, 24"]
@ 12:00: 500m row + 25 burpees over the erg
+
4:00 AMRAP of push-ups

complete – got 5 sets of 30+
+
A. complete @ 105
+
3:48 (row 2:09)
2 rounds + 8 walking lunge steps
4:25 (row 2:19)
+
36 – it seems I have lost all upper body strength.

The row/burpee combo wasn't as bad as I was expecting - stepped over the erg instead of jumping and just never stopped.  I totally pussed out on the walking lunge/box jump portion - could have easily finished if I didn't make the slowest transitions on the planet.  Took a water break in the middle and dumped the bar early to get back to the erg by 12:00.  Mental weakness.  Oh, and my push-ups are pathetic.  Opened with a set of 7 (7!) and then did 3's every 0:20 or so.  Literally almost failed a few push-ups.  Wtf.  This is not cool.

Went to Airrosti this morning.  Starting tomorrow, I'm cleared to snatch and press overhead (light weights) - yay!  No kipping (pull-ups, toes to bar, HSPU or ring dips) for a little longer.  Need to work on activating lats on things like pullups and Oly lifts - did 25 strict CTB with the green band while focusing on activating my lats instead of pulling with my arms.  Also tried to focus on activating lats at the start position of the snatch-grip deadlift - it's weird to think about.  Continuing to foam-roll the shit out of everything.  It's feeling a little tired and sore, but a million times better than last week!

Tuesday 14 January

AM:
45:00 AD @ z1

PM:
A. Front squat, 6 x 1 @ 85-95% 1RM; begin a set every 2:00
B. Hang squat clean, 6 x 1 @ 85-90% 1RM; begin a set every 2:00
+
for time:
10 power cleans @ 135
2:00 rest
10 power cleans @ 105
2:00 rest
10 power cleans @ 95
+
6 sets for times:
20 double unders
15 goblet squats, 53
0:60 rest

A. complete @ 225 - felt HEAVY today
B. 155 x 4, 160 x 2
+
@ 135: 1:13, all singles
@ 105: 0:39, 5-3-1-1
@ 95: 0:25, unbroken
+
0:47
0:46
0:43
0:41
0:41
0:40

Today's PM training started out iffy and progressively got better.  Front squats felt HEAVY today - had to keep double-checking the weight on the bar because it didn't feel right.  First couple of sets of hang squat cleans felt iffy, but the 4th rep at 155 was really nice and crisp, so I added a little with no problems.  Really happy with the power cleans - not very long ago, I used to have to really think about getting 135 up and it wasn't always a sure thing.  Probably could have done the set at 105 unbroken, but I started pausing at the top so I dumped it.  Set of 10 at 95 was easy except I think I did the whole thing without breathing.  The 6 sets at the end were tough but I like these repeated effort things.  Double unders were good today - 4 of the 6 sets were unbroken.  Tripped on sets 1 and 3.  Nice to end the day on a good note :)

Monday 13 January

over 60:00 of mobility split between AM and PM

Shoulder feels off again.  Shit.

Sunday 12 January

2 rounds of:
2:00 of [8 deadlifts @ 155 + 8 box jumps, 20"]
3:00 rest
2:00 of [4 power cleans @ 135 + 20 double unders]
3:00 rest
2:00 of [4 power cleans @ 135 + 8 box jumps, 20"]
3:00 rest
2:00 of [4 front squats @ 105 + 20 double unders]
3:00 rest
+
10:00 AD @ z1

2 rounds + 8 DL / 2 rounds + 1 DL
1 round + 4 PC / 1 round + 3 PC
1 round + 3 BJ / 1 round + 3 PC
2 rounds + 4 FS / 2 rounds + 1 FS
+
Complete

Another off day.  Everything felt heavy.  No misses on the PCs, but started resting longer and longer between singles as I got tired and form started to go.  Double unders were a hot mess today.  Naptime.

Saturday 11 January

A. Build to a max squat clean in 15:00
B. Back squat, 6-4-2 @ 65-75-85% 1RM; rest 2:30
+
2 sets:
2 minutes of [6 front squats @ 95, from the ground + 6 box jump overs, 20"]
2:00 rest
+
5:00 AirDyne for max calories

A. 165
B. 185(6), 215(4), 245(2)
+
2 rounds + 4 box jump overs
2 rounds + 3 box jump overs
+
86 calories

Kind of an off day - blame some less than optimal nutritional choices yesterday.  Squat cleans did not feel crisp at all.  Back squats felt heavy.  The 2 x 2:00 AMRAP things were tough - legs were like jello and had a hard time jumping onto the box right away.  Pussed out on the AD - didn't feel like doing it.  Wanted to maintain 1200 cal/hr for the whole 5:00 (I've done that before - got 98 calories) but only lasted one minute.  Hovered around 1000 for minutes 2-4, and sprinted the last minute.  Meh. That's a pace I can maintain for 10:00.

Thursday 9 January

5 sets for even times:
20 AD calories
12 alternating pistols
0:90 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 sets:
10 banded good mornings, 30X1
0:45 rest
10 weighted hip extensions, 2012
0:45 rest

2:25
2:15
2:04
2:17 - had to repeat one rep
2:10
+
A. 155(10), 185(10), 205(10), 225(8), 255(6) - mixed grip, women's bar
+
complete with purple band and 20lb DB

AD about 80-85% - somewhere near 900-1000 cal/hr.  Used the bees knees for pistols - it didn't take very long at all to pull them up after the AD.  Happy with how much smoother these have gotten!

Had another appointment at Airrosti this afternoon.  Shoulder feels 100% except for being a little tired and sore - but the pain I've had constantly since Thanksgiving is completely gone.  The diagnosis today was a little different - he pinpointed where I was having the most pain to the insertion of the infraspinatus on the humerus, and then realized that a bunch of stuff behind my shoulder was being overused or wrongly used because I don't know how to activate my lower traps and lats.  It sounds like this will be a recurring problem unless I learn to do things correctly.  Stephen has some good ideas of what I can start doing once I have the go-ahead.  Still foam rolling the crap out of it, and going back next Wednesday.  Really relieved that the pain is gone though - I was starting to think it would never completely go away.

Wednesday 8 January

A. 1 squat clean + 1 front squat, 12 x 1, begin a set every 0:60
+
10 sets for equal times:
100m shuttle run (4x 25m)
10 box jumps, 20″ (step down)
15 double unders
rest 0:60

A. complete @ 155 - cleans felt heavy today.  No misses, and no really ugly reps, but every time I caught it I was a little surprised that I didn't fail.  Progress!
+
1:18
1:28
1:15
1:17
1:13
1:15
1:13
1:12
1:13
1:10

All double unders unbroken except for the second round (three trips).  Kept a nice pace on the box jumps and tried to transition quickly.

+ ~2 hours of shoulder mobility between AM, noon, afternoon and evening.  Definitely feeling improvement since Monday's Airrosti visit.

Tuesday 7 January

AM:
35:00 AD @ z1

PM:
A. Front squat, 8 x 2 @ 75-85% 1RM; begin a set every 0:60
B. 1 clean-grip deadlift + 1 hang squat clean + 1 squat clean, 5 x 1; rest 2:30
+
5 sets:
0:45 power cleans @ 135
0:45 rest
+
for 10:00
evens: 0:30 AD @ 85%
odds: 8 box jumps, 24″

A. complete @ 205 - last couple of sets were tough (82%)
B. 155, 165, 165, 165F.1, 165F.F - cleans felt GREAT until I lost my hookgrip on the first failed hang clean and smashed my thumb - getting aggressive and getting under the bar got in my head after that.
+
6, 4, 4, 5, 4 - all singles.  the first one or two reps of each set were pretty easy, but form deteriorated a bit after that...
+
complete; ~1100 cal/hr

+ Including a shit-ton of shoulder mobility throughout the day...

Monday 6 January

Airrosti appointment
+
45:00 z1 AD / mobility combo
+
90:00 massage

Shoulder diagnosis appears to be something like: deltoid shut off, triceps tried to compensate but couldn't keep up - which explains the worsening elbow pain over the past few weeks.  Significant weakness when isolating the delt or triceps compared to the other side.  Also, lat is super, super tight.  I see lots of foam rolling in my future.

Sunday 5 January

35:00 AD @ z1

rest 90 minutes

5 sets for times:
5 power cleans, 145
10 ring rows
0:60 rest
+
5 sets for times:
250m row
10 box jumps, 24″
0:60 rest
+
AMRAP in 5 minutes:
10 front squats, 95
10 ring rows
20 double unders

1:10
1:11
1:25 - last PC was super ugly, took about 10 steps with it before it was stable
1:10
1:13
+
1:37
1:41
1:37
1:39
1:38
+
3 rounds + 8 front squats

Today was a great day!  Woke up this morning with my shoulder feeling almost 100%.  It's still weird in some positions, but definitely a good sign.  Really happy to get all the power cleans at 145, and only a couple were ugly with most of them flying up easily.  Shoulder still doesn't like cycling the barbell down after a clean, so did all singles (probably would have done all singles anyway - 145 is heavy for me).  Maybe taking a month off of Oly lifting was a good thing!  Rows and box jumps were really consistent; rowed at 2:00-2:02.  The last AMRAP was deceiving - I got really tired after the row/box jumps.  Had a hard time getting started on that one, then just tried to keep a steady pace and not take too much time transitioning between movements.  I should have finished the last round of front squats, but dropped the bar at 8 with 10 seconds to go.  Also - tried hanging from the bar and had very minimal shoulder discomfort, so that made me happy :)

Saturday 4 January

35:00 AD @ z1

rest 90 minutes

A. Back squat, 6-4-2 @ 65-75-85% 1RM; rest 2:00
+
2 sets for equal times (85-90%):
50 AD calories
rest 3:00
+
For time:
1500m row

A. 185(6), 215(4), 240(2)
+
3:02
3:05
+
6:09.2 – ugh. went out way hot (1:50) and crashed in the middle. typical.

Back squats felt excellent today.  Holding the barbell in that position is still slightly uncomfortable on my shoulder, but it was much better than a month ago.  AD felt good.  Row felt terrible.  I've been spending a lot of time on the AD lately, and it seems that it is paying off.  I rowed once this week, but other than that haven't rowed in a month and I definitely felt uncomfortable on it today.  Rowed the first 500m at 1:50 and crashed with 1000m left.  Slowed down to 2:05-2:15 for the middle 500m, and tried to pick it back up in the last 500m but was still struggling down to about 200m left, when I finally was able to get back to the low 1:50s.  I always seem to go out at an unsustainable pace (see 300FY).  Ughhhhhhh.

Friday 3 January

50:00 AD @ z1
+
lots of mobility throughout the day (perks of working from home!)

Super sore from yesterday - legs (front squat) and back (deadlift) and arms (ring rows).

Thursday 2 January

A. TnG deadlift, 10-10-10-8-6 @ 50-55-60-65-70% 1RM; rest 3:00
+
For time:
25 front squats, 85
30 AD calories
20 front squats, 85
30 AD calories
15 front squats, 85
+
rest exactly 4:00
+
5 rounds for time:
12 ring rows
12 box jumps, 24″
+
3 sets:
8 banded good mornings; rest 0:45
8 weighted hip extensions @ 2012; rest 0:45

A. 155(10), 175(10), 190(10), 205(8), 220(6) – all clean grip
+
8:50 (25 UB, then 11/9, then 15 UB)
+
6:40
+
complete; purple band for good mornings
complete with 20lb dumbbell

Happy to be back to a somewhat normal training day.  Decided to do clean-grip deadlifts (it wasn't specified).  Front squats felt good; could have done all sets unbroken but had a mental fail on the set of 20.  Ring rows started out easy, but rounds 4 and 5 were pretty tough - I haven't used my arms in a month!  Box jumps felt great - did almost all of them at a steady pace without backing up a step like I usually do.  Banded good mornings are weird and I'm not sure I was doing them correctly.  Good day!

2013 recap

These were my 2013 goals:

finish in the top 250 in the Central East region nope, finished 472. but this was top 15%, compared to 39% in 2012.

100 double unders nope, but I've gotten much, much more consistent at hitting sets of 20-40 within a workout

300FY = 180 nope, maybe next year. I did improve from 150 to 162.

snatch 125lbs hit 125 back in August. While I am somewhat disappointed I haven't added to this, I am SO consistent at snatching now, and can hit 125 every single workout. I've even done 125 for a double (in October). Can't wait to see how much this improves in 2014.

overhead squat 150lbs nope, didn't come up in programming. Got 145 back in January, so pretty confident that I can beat that.

back squat 250lbs blew this one out of the water. Hit 240 in January. Got 280 in November, and can squat 255x2 for three consecutive sets. Success.

front squat 215lbs major, major success. 195 last December. 220 in April, but it was the ugliest front squat in history. Seriously. Stephen wouldn't even let me see the video. Got 250 in November, and can front squat 225x2 for three consecutive sets. Boom.

deadlift 325lbs nope, didn't come up in programming. I'm dying to test this. Got 315 in May.

clean and jerk 170lbs major success! At the end of 2012, my max squat clean was 135. In November, clean and jerked 180. yes.

row 1k in less than 3:50 almost. got 3:50.7 in January, and it hasn't come up since.

row 2k in less than 8:00 nope, never came up in programming. I don't think I could do this currently unless I start training specifically for this.

run 3k in less than 17:00 not quite. ran a 3k on the track in 18:23 in July. sub-17 might be doable now... next OPTathalon?

sub 10:00 Karen nope. 10:38 and that was during the open workout. I hate Karen and am not looking forward to testing this again, but confident it will be under 10:00.

sub 6:00 Fran not quite, but much, much improved. Went from 10:33 in Feb 2012 to 7:34 in April 2013 to 6:39 in July 2013. constant improvement.

consistently do butterfly pullups not really consistent, but if I'm not fatigued I can do small sets of 5 or so. Big 2014 goal.

improve pistols yes and no. With the bees knees, I'm SO much better at them! Without... well... there's a lot of falling.

improve handstand pushups these are really a work in progress, but I'm counting it as a success this year. I've improved A LOT. In September, 10 HSPU took about 15 minutes to complete. On December 1, did a workout with 45 HSPU, 30 deadlifts and and 90 double unders in 22 minutes. Success.

improve ring dips same as HSPU. WAY better than they used to be, but still not my best move.

get a muscle up nope, and didn't put in the work. 2014.

walk more ehhh, went in phases. not really.

watch less tv nope. fail.

spend less money ehhh... no. fail.

I'm so, so happy with my progress in 2013. I made a lot of mental progress as well. I learned so much about myself and about why I do this, and had a lot of fun in the gym. I've been eating rice since April and playing with Eat to Perform since August, and plan to continue that with some tweaking into the new year. Carbs have been my friend this year. Alcohol consumption has decreased from 5-7x/week (circa 2011-early 2012) to perhaps once per month or even once per two months. I feel amazing and I am happy. This was a really great year and I'm so excited for what's to come.

Wednesday 1 January

A. 3-position squat clean (high hang, mid-thigh, below knees), 5×1; 2:00 rest
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16 sets:
0:45 row
0:15 rest
0:45 box jump overs, 20″
0:15 rest

A. complete @ 105 – kept it light just to be safe, but happy to be cleaning again!
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complete @ 85%; rows at 2:00/500m; lost count of box jumps. this was the longest 32 minutes of my life.

Tuesday 31 December

50:00 AD @ z1

Just wanted to get some blood moving after sitting on a plane all day.  Happy to be home at CSC :)

Shoulder is still feeling less than 100%.  Going to Airrosti on Monday.  In the mean time, planning to test out some different movements because I'm getting awfully sick of the airdyne.

Monday 30 December

A. Front squat, 8 x 2 @ 75-80% 1RM; begin a set every 0:60
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20 sets of:
0:30 AD @ 85%
0:30 AD @ 50%
(2:00 walk rest after set 10)

A. Complete @ 195 - felt really good!
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Complete