Wednesday

AM
15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. DB snatch, build to a 10RM/side - controlled touch-and-go
+
For time:
2000m row OR "300FY" - your call...

AM
complete

PM
A. 55

+

8:08.7 (PR by 0:14.1)

LOVE the crossover symmetry - today was my first time using it. Planning on including this in my warm-up most every day, unless there's some reason I shouldn't? 

DB snatch was fine; grip was a little shaky on the last 3 reps on the left arm, but the right was solid. 

Super pleased with the row PR - ended up exactly where I was hoping (sub-8:10). Went out at 2:01-2:02, but couldn't hold that in the middle, and drifted to 2:04-2:07 for a couple hundred meters (like 1000-1500ish). Back under 2:05 by 1500, but didn't really kick it in until 1650-1700. Held 1:55ish for a bit and finally down to 1:49 in the final 50 meters. This was a great effort for me for today, not much else I could have done. Huge improvement since October.  Legs got pretty heavy by the end, but grip was fine and felt really good aerobically. Would eventually love to get under 8:00, but I think the easiest way to do that would be to grow 6". 

Saturday

AM
10:00 @ 70% of [200m jog + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [250m row + 7 glute-ham sit-ups]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1 starting @ 1RM snatch & adding 10/set; :15 between reps, :60 rest
B2. Hand-release push-ups, 3 x 20 fast; 2:00 rest
+
For time:
2000m row

AM
complete

PM

A. 195 (PR +10); cleaned 200! (PR +5)

B1. 135, 145, 155

B2. Complete 

+

8:22.8 (PR by 0:23) 

Did the shoulder stuff before the Z1 this morning - warm shoulders really helped with the HSPUs.  Three sets of 3 unbroken! Happy that these are coming back. 

Very happy with the clean and jerk!!  That was cool. 

Don't know how much better I could have done on the row. Planned to hold 2:05-2:10 for the first 1500m then increase in the last 500, but I was feeling really tired and felt like if I started pushing too early I wouldn't be able to finish strong. So I edged down to 2:05ish for a couple hundred meters but didn't push the pace to sub-2:00 until 250m left, and got down to 1:46 at the end. I probably could have started pushing around 350m and been fine, but overall I'm pretty happy with the effort and progress here. Great day! 

Oh, and knee feels way better. Not perfect, but much, much better. Hooray! That's a relief.