Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Wednesday 20 November

3 sets not for time:
10-20m handstand walk
muscle up transition work
8/arm KB snatch
+
A. 1 hang squat clean + 1 power clean + 1 split jerk, 6×1, rest 2:00
B1. Behind-the-neck split jerk, 3×1, rest 1:30
B2. weighted pull-ups, 3x 2-3, rest 1:30
+
AMRAP in 6:00
5 ring dips
10 pull-ups

complete; used the small black band for MU transition work; used 35lb KB for snatches
+
A. 135, 145, 155, 155(failed PCx2), 145, 145 - wtf was wrong with my power clean today??
B1. 145, 155, 165 - once I got over the fear of dropping the weight on my neck, these weren't too bad
B2. +5, +7.5, +10
+
3 rounds + 5 dips. dips mostly singles. all pull-ups unbroken!

Tuesday 12 March

sleep: 1030pm to 430am (no alarm)

8am: 3 boiled eggs with half avocado

930am: opt-she

1130am: 23g progenex with coconut water

1230pm: roasted chicken and sweet potato

7pm: grilled steak; steamed broccoli; roasted sweet potato

-----

A. Deficit deadlift (2-3″ platform) @31×1, 3, 3, 3, 3, 3, 3; rest 2 min
B. Behind the neck split jerk; build to a max
C. KB snatch; 10 unbroken/arm; x3; rest 1 min bw arms
D. Bench press with chains 8-10×3; rest 2 min

A. 185, 205, 215, 225, 235, 250
B. 160, 165F – we need jerk boxes!
C. 25, 35, 45 – these are fun!
D. Plus chains: 64, 74(9), 74(8)

Tuesday 5 March

sleep: 1030pm to 530am

630am: 3 boiled eggs with half avocado

730am: opt-she

9am: 23g progenex with coconut water

10am: grilled chicken with roasted sweet potatoes

1pm: walnuts

6pm: bacon; avocado; tomatoes; mayo; sweet potato fries; 2 ciders

-----

SHE
A. Deficit deadlift (2-3″ platform) @31×1, 4, 4, 4, 3, 3, 3; rest 2 min
B. Behind the neck split jerk 5, 4, 3, 2, 1; rest 90 seconds
C1. TnG power snatch 5, 5, 5; rest 1 min
C2. Bench press with chains 10-12×3; rest 1 min

A. 185(4), 205(4), 215(4), 225(3), 235(3), 245(3)
B. 105(5), 115(4), 120(3), 125(2), 145(1)
C1. 85, 90, 95(4+1)
C2. with the fat chains – 44lb bar (12), 64(12), 74(9)