Friday

AM
5 sets very easy:
2:00 bike
10-15' handstand walk
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Front squat, 2-2-2-2, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 3-4, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 155
2:00 CTB pull-ups
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 10 overhead squats, 65

AM

4 sets complete

subbed 0:60 FLR for the side planks

skimped on the mobility

PM

A. 223 across 

B. 130, 140(3), 140(3)

+

with Matt

13 cleans (failed the 14th at 1:55)

0:30 transition 

21 CTBs

+

9 minutes complete 

Ugh. Today was rough, and then it got worse. 

Front squats were super heavy. 

Pendlay rows were okay, tough to hang on to the 140. 

2:00 pieces were terrible. Like, awful. This was my first time doing this with a partner, and it was nice to practice like this for a change. However, I was shocked at how heavy 155 got, and I took way too long setting up each time. I just remember looking at Matt who wasn't struggling at all and wondering if I misloded the bar because it felt that heavy. Not happy with this. 

CTBs were a disaster. Tried to butterfly, did a few sets of 3, then some singles and doubles, some regular kip, and a handful of reps that didn't touch the bar. Fuuuuuuucking A. This is not cool. 

The EMOM started off great. No misses on the BMU and buried the depth on the OHS. After the 4th set of OHS, my right shoulder, which has been mildly aggravated for weeks, suddenly got really angry. I went for the 5th set of BMU/TTB anyway, not expecting to generate a big enough kip to make the rep, but I did surprisingly. But as soon as I dropped off the bar, the dull ache in my shoulder/upper arm turned really sharp.  It kind of took my breath away and my immediate thought was that I was fucked. Scratched the last set of OHS. 

 

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run

AM

subbed 22:00 AirDyne @ Z1

PM

A. 193, 203, 213, 223(2)

B. 143, 153, 158(3), 158(3)

+

3 sets complete 

3 failed BMUs 

ripped and called it 

+

5:30


Got to the gym a little before 5pm and it immediately stressed me out.  So many people.  So little space for activities.

Front squats felt okay - in nanos and with a belt.  Felt like my upper back was rounding quite a bit on the later sets.

Pendlay rows continue to be limited by grip.  Can I / should I use straps?

Made my first attempt at a BMU, which surprised me.  Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same.  Still able to butterfly, but it wasn't smooth.  Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place).  Then missed the 6th BMU and ripped, so called it.  Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.

Last piece was fast and fun.  I always like shouldering stones.  Jogged most of the first 200m before I realized that I should be going faster than a jog.  FW may have  been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees.  Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.  

Then I had a lovely dinner with Brandie and Leah, which was much needed.  There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.

Talked with Mike a bit today.  I'm taking 2 weeks off from counting macros.  He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him.  Why is my personality wired so that everything is all or nothing?  Why am I missing the "moderation" setting?  

Wednesday

AM
6000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 3-4, 20X1; 2:30 rest
B. Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For 12:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 6-8 ring push-ups
+
For time @ 90%:
200m run
4 rope climbs
200m run
3 rope climbs
200m run
2 rope climbs
200m run

AM

skipped; early morning in lab

PM

A. 183, 193, 203, 213(3)

B. 143, 153(4), 153(5)

+

complete

8 across 

+

8:38

Super annoyed that I had to skip the AM session today - I was scheduled for a 7:45AM meeting on Tuesday 12/08, and when I showed up to work yesterday (2 hours earlier than normal) I was informed that they made a mistake and it would actually be on Wednesday.  I pride myself on keeping an organized calendar and found it extremely disrespectful (on the part of the Admin, it's her entire job!) to make a mistake like that, and not apologize profusely.  Rant over.  I might make up the row on Friday morning.  Or, I might sleep in and eat pancakes.  We'll see.

Front squats felt better than last week; in nanos, no belt on the first two sets, but then felt like my back was rounding and that was the limiting factor, not my legs, so I added the belt and I think it made a big difference.  Still don't like how heavy these feel.

Grip was the limiter on the Pendlay rows - hook gripped, it just slipped out of my hands by the 4th rep at 153.  Hung on for the 5th rep on the last set, but the tempo and form were a little off because I was struggling not to drop the bar.

EMOM went well; missed the first 2 attempts at a BMU, but once I made one, no further misses.  Most of these felt very easy, only one wasn't.  Added a bonus rep at the end (the easiest of them all!) in an attempt for a double, but no dice.

Ring push-ups were also very easy, but half way through I realized that I wasn't completely horizontal - had a 24" box and the high rings on the end; I'm pretty sure last time I used these rings I added a plate on top of the box.  Oops, sorry!

The for time piece was hard.  I wasn't able to push the pace on the rope climbs as much as I was last week, and felt like I was standing around a lot.  Runs felt good, kept the pace moderate until the last 200m, which was not quite a sprint but much higher than a sustainable pace.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 3 x 4-6, 20X1; 2:30 rest
B. Pendlay row, 3 x 5-6, 20X0; 2:00 rest
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 7 burpees
+
3 sets @ high effort:
300m run
3 rope climbs
2:30 rest

AM

complete

PM

A. 153, 173, 183(5)

B. 123, 133, 143

+

11:00 to complete the 10 sets

+

2:36

2:31

2:33

Mentally rough day/week.  Physically, everything continues to feel great.  Why do I feel like I need a vacation?

Front squats were just okay.  No belt and in nanos, but a good 30lbs under where I think I should be for this rep range.  Felt the 5th rep at 183 get a little ugly, so racked the bar instead of doing an even uglier 6th rep (although I'm certain I wouldn't have failed).

Pendlay rows felt good; it's been a while, I think I was doing them correctly?

Really liked the BMU/TTB combo!  Missed the second BMU, made it up at the end.

I also really enjoyed the run/rope climb piece (what!?).  Runs felt good, each one got a few seconds faster.  Decided to walk from the gym door to the rope and use that as my only rest, and jumped up immediately into the first climb.  Was pretty good about only taking 2-3 breaths before the second rope climb, but still hesitated a little too much before the 3rd climb on all 3 sets.  No issues at all (3 pulls for all) until the very last rope climb, which was definitely more of a struggle and took 4 wimpy pulls.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 2RM
B. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:30 rest
+
6 sets:
1-2 bar muscle-up
200m easy jog
:90 rest
+
3 sets:
10 burpee toes-to-bar
50m Farmer's walk, 70/hand
:90 rest

AM

subbed 15:00 AirDyne @ Z1

PM

A. 203 (ugly)

B. 35, 40, 45 @167.5

+

complete, all singles 

+

complete, FW unbroken 

Happy to train today, there was a minute there this afternoon when I thought I wouldn't be able to.  Woke up feeling generally ill and like I got punched in the kidney, which got worse throughout the day.  Long story short, I have a kidney stone.  Fan-fucking-tastic.

1&1/4 front squats felt just okay; not happy with how heavy the bar felt.  193 started to get a little ugly, and probably should have stopped there considering how ugly 203 was...

Weighted CTBs felt really good.

Most of the bar muscle-ups felt good, but I still have no idea how to string two together.  Failed one rep in the middle somewhere, but rested 0:30 then hit it.

First set of burpee TTBs were awkward and slow, but found a better rhythm as the sets went on.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, 3-3-3-3 adding so that only last set is tough (no slow descent this week); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:30 rest
+
5 sets:
1 bar muscle-up
200m easy jog
:60 rest
+
5 sets:
1 rope climb
8 glute-ham sit-ups
25m Farmer's walk, 100/hand
:60 rest

AM

complete

PM

A. 123, 153, 163, 183

B. 25, 30, 35(2) @166
+
complete
+
complete

Another good day!

Front squats felt kinda heavy, and actually had a hard time getting much below parallel without the tempo on the first rep of each set.

Weighted CTBs continue to feel really strong.

Missed the first 3 or 4 attempts at a bar muscle-up, but once I made one, no further misses and, again, each rep got smoother and smoother.  

Rope climbs were nice and fast.  Walked between stations, but otherwise moved pretty steadily through everything.

Wednesday

AM
4500m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 2-2-2-2 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:30 rest
C. Bar muscle-ups, 5:00-8:00 practice
+
For time:
7 rope climbs
35 glute-ham sit-ups
100m Farmer's walk, 100/hand
+
3 sets:
300m easy jog
2:00 walk rest

AM

complete

PM

A. 163, 173, 183, 193 (video)

B. 20, 25(3), 25(3) @165.5

C. 5/5 (video)

+

6:58 (RC in 2:49)

+

complete 

Felt kind of stiff coming into today's training, but everything actually felt pretty decent.  

Front squats felt heavier than they looked.  Form started to go a little bit at 193.

Weighted CTBs felt really strong, that's cool.  Still not very comfortable in a supinated grip, but the pulling feels easy.

Bar muscle-ups went so much better than last week!  Definitely feels like one of those things that just needs continued exposure.  No misses, and each rep got smoother and smoother.  Would have liked to keep going, but ripped.  Please enjoy Chelsea's cameo.  Spoiler alert: she's dancing.

For time piece went well, I was moving pretty steadily but not really sprinting at any part of this, so maybe I could have gone faster (but I don't really know where - FW, perhaps?).  Rope climbs felt the best they ever have, definitely slowed down on the last two reps but really don't feel like I wasted too much time staring at the rope like I usually do (5 done under 2:00, which is a PR by 1, and one more than the 3:00 tester from a few months ago).  Wanted to break the GHSU into 20/15, ended up doing 20/9/6, with the last 6 being extremely dizzy.  FW was fine, broken 25x4.

Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 3-3-3 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted ring dip, build to a max (score as bodyweight + weight added)
C. Bar muscle-ups, 5:00-8:00 practice
+
4 rounds nice & steady:
4 strict rope pull-ups (top hand 4-6" above bottom hand)
8 glute-ham sit-ups
4 strict rope pull-ups (top hand 4-6" above bottom hand), opposite hand on top
12 unweighted hip extensions
200m jog

AM

complete

PM

A. 133, 153, 173 (video)

B. 221.5 (166 + 55.5) (video) (PR)

C. complete, several fails and one make

+

complete 


Brandie and Austin were both in early this morning, which was delightful!

Front squats felt good; probably could have / should have started a bit heavier.

Ring dips also felt really good, failed with an additional 2.5.

Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised.  Finally made one, but it wasn't pretty.  I think I need to go back and watch some videos.

Saturday

AM
30:00-60:00 round-the-world of choice or swim

PM
A. Power clean, build to a tough-and-go 2RM
B. Double overhand Romanian deadlift w/straps, build to a heavy double, 4010
+
8:00 @ 80% of [1 rope climb + 30m Farmer's walk @ 70/hand + 4/side 1-arm DB shoulder-to-overhead @ 45]
4:00 rest
8:00 @ 80% of [12 ski erg calories + 20m moderate yoke carry (10m out & back)]

AM

30:00 of row, handstand walk, jog, wallballs

PM

A. 150, 160(1)x2

B. 240

+

5 + 15m FW

+

3 + 8 calories with 140 on the yoke 

I woke up with a very strong urge to do some wallballs.  First time with the 14lb ball since pre-surgery, and first time jumping right into squatting with zero mobility beforehand - great success, on both counts!  Can we pleeeeeeease start adding in some more stuff?  It's been 12.5 weeks.

Speaking of adding in some more stuff, I tested out some 105lb squat cleans - felt really good! I was a little hesitant at first, but got better a few reps in.

Power cleans were SHIT today.  The bar felt so heavy, and I kept catching very low on my chest, even at 135.  I did 5 at 160 two weeks ago... this is absurd. 

Both 8:00 pieces were fine, although I really dislike the yoke.  I picked it up ever so slightly off center on the very first carry and my back felt weird throughout the rest (totally fine now), but that's just something I'm not eager to mess with... 

Also, I got to the gym an hour earlier than Chels this afternoon, so to kill some time I played around with ring and bar muscle-ups - hadn't done any bar muscle-ups since I learned them back in the Spring, very happy that I can still do them! (video) As long as my hands aren't feeling like they're going to rip, I'd like to start practicing them more often...

Saturday

AM
For time @ 90%:
1000m row
25 double-unders
750m row
50 double-unders
500m row
75 double-unders
250m row
100 double-unders
+
10:00 shoulder mobility

PM
10:00 practicing unbroken sets of 1 toes-to-bar + 1 CTB pull-up + 1 bar muscle-up
+
A. Hang squat clean, build quickly to a tough single
B. Front squat, 3 x 2-3, 20X1; 2:30 rest
+
5-4-3-2-1 for time:
Muscle-ups
Hang power cleans, 125
Front squats, 125
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

AM

17:45

+

complete

PM

complete 

+

A. 195 (PR +15)

B. 205, 220, 230(1)

+

DNF

Rounds of 5 and 4 complete

+

4 sets complete 

Row felt excellent this morning (Rowing Wednesdays are paying off!).  2:20/2:12/2:05/1:59.  Double-unders went okay, not nearly as bad as earlier in the week but not as smooth as I would have liked.  Mostly sets of 20-40 (first 25 unbroken).

Couldn't get the TTB/CTB/BMU complex, but did get 2 bar muscle-ups alone.  I was close on a couple of attempts of the complex; might be able to get it next time.

Hang squat cleans felt super crisp and easy today!  Felt really fast under the bar again.

Front squats felt heavy.  Maybe could have gotten a second rep at 230 but it would have been ugly as shit so I just racked the bar.

Had flashbacks to the CLB workout on the 5-4-3-2-1 piece.  I was fully expecting this to take me 30-40:00, considering how shitty my muscle-ups have been recently.  Finished the 5 MUs in 6:00, no fails within the set but took plenty of rest in between attempts.  Barbell complex was fine, unbroken.  Failed to turnover a few MUs on the round of 4, but finally finished those and finished the barbell complex.  No idea of the exact time, maybe 17:00 or so?  On the first muscle-up of the set of 3, I overrotated and fell through the rings, which I've never done before, and it scared the shit out of me.  Rested several minutes then failed 4 more attempts - I was a little skittish of being as aggressive and failed to turnover any of these.  Called it at 32:00ish when I just kipped and didn't even try to turnover.  At least I wasn't failing the dips today... still not kipping properly, but the ones I did make went better today than they have in a couple of weeks.  Sigh.  One of these days I would like to complete a workout with muscle-ups in it :/

Saturday

AM
For time @ 70%:
1000m row
50m Farmer's walk, 100/hand
750m row
75m Farmer's walk, 100/hand
500m row
100m Farmer's walk, 100/hand
+
10:00 shoulder mobility


PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5, 20X1; 2:30 rest
+
10:00 legless rope climb practice - don't die
+
For time:
15 burpees
30m shuttle run (15m out & back)
200m row
30m shuttle run
20 thrusters, 80
30m shuttle run
200m row
30m shuttle run
15 burpees
+
10:00 AirDyne @ Z1

AM

16:58

+

complete

PM

complete - none today :(
+
A. 155, 175, 195(5)
+
complete - also unsuccessful
+
6:05
+
complete

AM piece was a really fun change of pace!  Loved it.

Timing was off on the bar muscle-ups today - I wasn't being patient and letting my hips come up and was trying to turn over too early.  Meh.  This is annoying.  They felt so easy last week!

Front squats felt excellent; started on the conservative side, but knee feels great.  

Legless rope climbs were kind of disastrous today.  I feel like my fingers aren't strong enough to do these.  It's not really grip strength, or at least what I think of as grip strength, it's like the actual finger muscles that feel weak.  Made it 3-4 pulls every attempt but then just couldn't hold on for another pull.  Also annoying.  But, I didn't die! So there's that.

The for time piece was SO FUN! I should have gone faster in the beginning, but had a really nice negative split.  The thrusters were surprisingly terrible, this was by far the worst part of the whole thing.  Broken 10/5/5 with too much resting in between sets.  I think the 20 thrusters took 2:00 exactly.  Rowed at a 2:05 on the first row and 1:55 on the second row.  Last 15 burpees done AFAP, just over 0:30.  Breathing was really high throughout the whole thing, but it was kind of fun to push through the high breathing and just keep going.  Except for during the thrusters.

Sunday

A. Split jerk clusters from blocks, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. 1 snatch-grip deadlift + 2 snatch pulls, 3 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 5 touch-and-go power snatches, 75
Odds: 4-8m handstand walk
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 155, 165, 175
B. 135, 145, 155
+
complete, 8m across
+
3 sets complete


Nice day :)

Split jerks felt really crisp and easy.

Snatch grip deadlifts and snatch pulls felt great at 135 but got heavy at 155.  Able to pull the bar really high on all of these, even if it felt heavy, which is encouraging.

EMOM was really fun!  I love a good EMOM.  Both of these movements were easy today.

Plus, I did another bar muscle-up just to prove yesterday wasn't a fluke.  Only one though, the bottom of my sternum is super bruised from slamming into the bar on failed attempts.  Eesh.

Saturday

AM
10:00 @ 70% of [300m row + 30m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 20m/side moderate 1-arm Farmer's walk]
+
10:00 shoulder mobility

PM
10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5, 20X1; :60 rest
A2. Fat bar strict pull-ups, 3 x 10 accumulated; 2:00 rest
+
For time:
125 double-unders
25 burpees
5 rope climbs
+
10:00 AirDyne @ Z1

AM
complete with 40lb DB and 53lb KB

PM
Complete - got my first bar muscle-up, then 3 more! :D

+

A1. Skipped

A2. Complete 

+

7:57

+

Complete 

HOLY SHIT, I was not expecting to get bar muscle-ups today! I've never even been close before, and I thought these would take the same amount of time and effort practicing as ring muscle-ups. These are easy, really looking forward to stringing some together soon. I can't think of it as a CTB pull-up, it's more of an aggressive hip drive just like on the rings. Hooray! This was awesome. 

Skipped the front squats - knee feels really good, but it's still stiff and a little more swollen than normal, so I wanted to give it another day post-cortisone before really starting to use it. 

Fat bar pull-ups were fine. 

Ugh, rope climbs. Double unders were fine, opened with 58 then sets of 20ish to finish. Burpees were steady, took a little break at 15 because I was being a little bitch and knew I would be resting before the rope climbs anyway. Was staring at the rope at 3:50 but then didn't go for a full minute, then went every 0:45 for the remainder. They felt fine, my footwork was really good again. I just don't trust it when I'm breathing. Which is probably why Stephen is making me do them when I'm breathing. 

Solid day. Onward! 

Saturday

AM
24 sets:
:30 AirDyne easy
:30 AirDyne easier
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
10:00 bar muscle-up practice
+
A. Front squat, 3 x 3-5 light/moderate - can load above empty bar but be smart, 21X1; :60-2:00 rest
+
For time:
25 handstand push-ups
+
3 rounds for even times:
15 CTB pull-ups
15 burpees
2:00 rest
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

AM
complete

PM
complete
+
A. 53(5), 73(5), 93(5)
+
4:59
+
1:54
1:51
1:59
+
5 sets complete


Ring muscle-ups felt nice and aggressive, but only did 5 or 6 because my hands felt like they were going to rip and I didn't want to wreck the rest of the training day.

Bar muscle-ups are a disaster.  Got a few with the green band, but also missed a few with the green band.  I keep trying to do a high CTB/stomach to bar pull-up, but then I'm not in the right position at all to get over the bar.

I discovered that I have to really focus on driving my knees out on the front squats so that I can take pressure off the medial aspect.  Knee complained on the first set when I wasn't being as diligent about that, but when I added a little weight and really concentrated on not letting my knees drift in at all, it didn't bother me nearly as much.  

Handstand push-ups were better than last week, but still not as good as they sometimes can feel.  Opened with 5, then 3s and 2s, then mostly singles.  

Wanted to do all the CTBs in sets of 5, which lasted until the very last 5 on the 3rd set (3/1/1).  Rhythm fell apart as I got tired, but I hung on to the bar and just re-started the kip when this happened.  Burpees were steady, not too fast and not too slow.

Blah.  Kind of a mediocre day.  

Sunday

10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5 @ 33, 4011; :60 rest
A2. Strict pull-ups, 3 x :60; :60 rest
+
AMRAP in 8:00:
1 handstand push-up
20 double-unders
2 handstand push-ups
20 double-unders
3 handstand push-ups
20 double-unders
and so on...
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

complete
+
A1. 5, 5, 5
A2. 13, 11, 11
+
through round of 6 HSPUs + 20 DUs
+
4 sets complete


Stuck with jumping bar muscle-up practice today, on account of the rip from yesterday.  Was able to get a few on the straight bar attachment at the 6th hole from the top (couldn't get any at this height last week), so I guess this is progress?

Knee felt okay on the front squats - no sharp pain, but felt kinda weird (maybe just the slow tempo gave me time to think about how weird it was feeling).  This is not the same weird feeling as before, it seems more like just getting used to the movement weirdness more than anything else.  I was able to distribute weight evenly through both feet much better here than on the wallballs from earlier in the week.  

Strict pull-ups started off with a set of 4-5 then mostly quick singles.  This is the second week in a row of feeling like I should be doing better on these than the results show.  I think it's just that arms are getting a little fried by the end of the week.

Today was not a good handstand push-up day, either.  I don't know what my deal is, if it's an issue with not placing my hands in the same spot consistently or what, but these felt awful today.  Never got more than 2 in a row, failed a couple, and really struggled to lock out a couple.  I know sometimes I short the kip, and if I really concentrate on bringing my knees closer to my chest the push-up is much easier, but today I felt like I was resting on top of my head way too much and losing tension while I was bringing my knees down.  Ugh.  Frustrating. Had about 0:20 to start the round of 7 HSPUs and failed to get one because I rushed into it.  Double-unders were really fast though, getting used to the new rope.  Tripped on the second round, but I think the rest were unbroken.

I'm going to miss these quiet Sundays, but I'm getting very excited for the energy of the Open!  I'm also getting nervous.  But mostly excited!

Sunday

10:00 bar muscle-up practice
+
For reps:
2:00 strict pull-ups
:60 rest
2:00 kipping handstand push-ups
:60 rest
2:00 toes-to-bar
:60 rest
2:00 double-unders
+
5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

Complete

+

20 pull-ups

15 hspus 

33 toes to bar

122 double-unders 

+

Complete 

Oh dear. Bar muscle-ups need some work. I watched the videos from Carl Paoli and Dusty Hyland this morning, and it looked pretty straightforward... NOPE. I did some nice stomach-to-bar pull-ups, then tried a few with the purple band, then did some jumping ones on the little straight bar attachment. I can do them jumping (from down underneath the bar, starting with straight arms) when the bar is 7 holes down  from the top, but couldn't quite make it at 6 holes down. Looking forward to conquering this within the next month or two. I want to work on these at the gymnastics clinic on Thursday, too. 

Felt like I had zero pulling strength on the strict pull-ups. Opened with 5, then 3, then some 2s, then singles. I could do better here on a different day. 

Handstand push-ups felt great though! What the heck?! Opened with 7 (PR +1), then mostly singles, and a double to finish at the buzzer. Maybe could have gotten another rep or two if I started with a few sets of 3 or so instead of the one big set, but I was so surprised at how easy they felt that I just kept going! 

Toes to bar felt good, grip got fatigued pretty fast. 10/7/5/3s or something like that. 

Double unders started off great, but I started tripping a lot in the last 0:45. 65/25/small sets. Forearms were on fire. 

Happy to see progress in all these areas! 

Wednesday 2 April

3 sets, not for time:
3-8 MUs
40-50 DUs
10-12 TTB
+
A. Front squat, 5-4-3-3 @ 70-80-85-90% 1RM; rest 2:00
B. Snatch balance + OHS, 8 x 1; rest 2:00
C. Back squat, 8-6-4-4 @ 65-75-85-90% 1RM; rest 2-3:00

complete; worked on both bar MUs and ring MUs; 10 TTB unbroken each time
+
A. 175(5), 200(4), 215(3), 225(3 – PR for 3)
B. 85, 95, 105, 115, 125, 135, 145, 155F
C. 185(8), 215(6), 245(4), 265(4 – PR for 4.. ugly though)

Not even close to getting a bar MU.  I tried using the purple band and was hitting a super high CTB but was unable to turn it over.  Did transitions on the low rings with the thin red band - these are getting fairly easy - and attempts on the high rings... I'm pulling to my hips but have nothing left at the top to try to turn it over.  

Squats felt heavy today.  Pleasantly surprised by the snatch balance - but I think this means that my snatch needs an enormous amount of technical help.

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.

Saturday 28 September

3 rounds not for time of:
3-8 muscle-ups
10-20m handstand walk
:30-:45 L-sit on parallettes, feet over plates
+
For times:
5 squat snatches, 60% 1RM
3:00 rest
5 squat snatches, 68% 1RM
3:00 rest
5 squat snatches, 77% 1RM
3:00 rest
5 squat snatches, 86% 1RM
+
6 rounds for time:
6 power cleans, 225/155
6 bar muscle-ups
6 handstand push-ups, 6/4″ deficit

Complete-ish. Worked on MU progressions.  I'm getting better about swinging my hips to the rings, but as soon as I decide to try to turn it over, I pull too early with my arms.  ARGH.
+
@75: 0:16, unbroken
@85: 0:16, unbroken
@96: 0:18, unbroken
@108: 0:42, all quick singles
+
10:00 bar muscle up practice - was able to get a few reps with the green band and smaller purple band!  These are fun.  Going to start working on these more often.
+
Scaled PC to 135 - must I say it again?  I don't like power cleans.
Subbed CTB for BMU
Scaled to regular HSPU
34:18

Considering I did 36 HSPU in addition to all that other stuff in the same time it took me to do 30 HSPU alone last week, I would say that's progress!  I was able to get several sets of 2s and 3s.  Really wish I didn't have to scale every part of this workout, but I continually see improvements so I just need to get over myself.