Thursday

AM
5000m row @ Z1

PM
A. Power clean, build to a heavy single
B. Behind-the-neck shoulder press, 3 x 3-4, 31X1; 2:00 rest
+
10:00 @ 90%:
5 kipping handstand push-ups
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down

AM

complete in 26:18

PM

A. 175, 180Fx2

B. 73, 78(3), 78(3)

+

4 rounds

+

complete 

Today was pretty chill. I love Thursdays in the gym. 

Power cleans felt all over the place today - not my best day for these. Pulled 180 into my neck both times, but the bar was out in front and I wasn't in a position to get my elbows around.

BTN press went better than last week, but these are still so hard for me. 

Handstand push-ups were so fast and easy!! All sets of 5 easily unbroken. This is awesome. Good week for handstand push-ups! What a difference a few months makes. 

Thursday

AM
5500m row @ Z1

PM
A. Power cleans, 3-2-1-1 (touch-and-go on the 3 & 2); 2:00 rest
B. Behind-the-neck shoulder press, 3 x 4-5, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 20X1; 2:00 rest
+
10:00 @ 90%:
1 rope climb
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down

AM

complete in 28:10

PM

A. 155(3), 165(2), 175, 185Fx2

B. 68, 73, 78(1)

C. 10, 20(7), 20(7)

+

4 rounds 

+

complete 

So, my knee is fucking with me. Woke up this morning with it extremely stiff and had a sharp pain every time I extended it. I thought it would have improved overnight but it was the same as last night (if not worse) when I woke up this morning. Almost subbed out the row for airdyne, but ended up just shorting the stroke on my Z1 row. Walking was painful all day. Wasn't sure how training would go, but nothing I did made it feel any worse than walking did, so I didn't modify anything. And now, a few hours after training, it feels back to normal. WHAT THE HECK. I've been much better about icing it today and maybe the large quantities of ibuprofen finally kicked in. This is weird.  Anyway. 

Power cleans weren't as good as last week. 

BTN shoulder press continues to be terrible. Failing 2 reps at 78lbs is embarrassing. 

The tempo on the GH raises was much easier this week. 

LOVED the 10:00 piece - super fun. Rope climbs were all very fast and transitions were quick. 

Mom had another great day in class... this makes me happy and proud. 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-2-2 touch-and-go; :90 rest
B. Behind-the-neck shoulder press, 3 x 5-7, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 31X1; 2:00 rest
+
10:00 @ 90%:
2 rope climb
10m bear crawl to Demetrius
15 AirDyne calories
10m bear crawl back to rope
+
800m walk cool-down

AM

complete

PM

A. 145(3), 155(3), 165(2), 175(2)

B. 63(7), 68(5), 68(5)

C. +10(10), +15(7), +15(6)

+

3 rounds + 5 calories 

+

complete 

Solid day. 

Power cleans were as good as they've ever been, especially the first rep of each set. The second at 175 was UGLY, but I failed to get 175 even once a few weeks ago, so this was neat.  Those are new PRs for a triple and a double. I wore knee sleeves just in case, so that I wouldn't be afraid to drop under the bar a little more as it got heavier, and I think that helped a lot mentally. I should try that with power snatches, too. 

BTN shoulder press is getting better, but still feels a little uncomfortable on my left shoulder. Nothing major, just doesn't feel like the other one. 

Glute ham raises were fine, tempo caught up with me.

Happy with effort on the 10:00 piece, although I still rest way too long at the rope when I have multiple reps back to back. The actual climbing has gotten to be pretty solid, though... 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-3-3 touch-and-go all moderate; :90 rest
B. Behind-the-neck shoulder press, 3 x 7-9, 31X1; 2:00 rest
C. Glute-ham raises, 3 x 5-10, 31X1 using stick for assistance; 2:00 rest
+
10:00 @ 80%:
1 rope climb
10 AirDyne calories
3 wall walks
10 AirDyne calories
+
800m walk cool-down

AM

complete

PM

A. 125, 135, 145, 150

B. 53, 58(8), 58(7)

C. 10, 10, 10 - no stick needed 

+

4 rounds even 

+

complete 

Today was awesome! Everything felt good. 

Really enjoyed the change of pace on the AM piece, Demetrius and I have been spending a lot of time together... 

Power cleans felt EXCELLENT. The triple at 145 was probably the 3 crispest "heavy" power cleans I've ever done. 

BTN shoulder press went much better than last week; felt a lot stronger and  my left shoulder didn't complain nearly as much. 

Had no issues holding the tempo on the GH raises, so didn't use a stick. Hamstrings are toasted from this week though... Eeesh. 

Pushed the 10:00 piece a little closer to 90% - this was super fun! 

Wednesday

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

PM
A. Power clean, build to a max
B. Behind-the-neck shoulder press, 3 x 7-10, 31X1; 2:00 rest
+
21-15-9 for time:
Deadlifts, 155
Box jumps, 20
Burpees
+
10:00 AirDyne @ Z1

AM

complete 

PM

A. 170 

B. 44(10), 54(10), 59(6)

+

8:48

+

complete 

Another rough day :/ Came into the gym with a pretty significant headache, which never went away.  Not sure if I can continue to blame these mediocre days on the humidity, or maybe it's the change in diet? 

Power cleans were AWFUL. 165 was sloppy and caught it really forward. Failed 175 twice, then failed 170 twice before finally getting it on the 3rd attempt. I really hate power cleans.  I was pulling it PLENTY high enough, just super hesitant to get under it. 

BTN shoulder press was really hard!  Also, it was a little uncomfortable on my left shoulder (the one that gave me the most problems last year). Felt like my left shoulder was never in the right position, and it felt kind of unstable. It's not painful or giving me any other problems (other than a little instability on the max side plank), so I don't know what that's about.

Felt slow and sluggish on the deadlift/box jump/ burpee piece. Just couldn't get my act together, and couldn't control my breathing. Lots of standing around being a little bitch.

Also, all week I've been questioning whether I'm doing the right thing by letting Tim fix my knee, asking myself whether it's really THAT bad.  But then today - for the first time - it locked on me (in between the BTN shoulder press and the FT piece, I just turned kind of funny while I was checking my phone), and I couldn't extend it all the way.  I panicked for a few minutes, because this hasn't happened before, but then somehow it went away... this was the weirdest feeling. Sooo... now I'm feeling more confident that it actually needs to be fixed.