Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Wednesday 5 February

3 sets, not for time:
3-8 MUs
0:60 nose-to-wall hold
50 double unders
+
A. 3-position squat snatch (high hang, mid thigh, below knee), 4 x 1 @ 70-80% 1RM; rest 2-3:00
+
8 rounds for reps:
0:45 row / 0:15 rest
0:30 strict HSPU / 0:30 rest
0:45 box jump overs, 24/20″ / 0:15 rest
0:30 ring dips / 0:30 rest
+
for time:
100/70 push-ups

3 rounds, NFT:
worked on MU transitions and stomach-to-bar pullups
nose-to-wall holds complete
DUs complete; got a set of 56 (PR+3) and a set of 47
+
A. complete @ 95
+
complete
rowed 1:48 – 1:52/500m pace; didn’t record each round but all just north of 200m
1 strict HSPU per round
really pushed the box jump overs, but didn’t record reps. I think high was 22 and low was 16
3 ring dips per round
+
6:46 – very tough after 20 or so. down to doubles for the last 12 reps.

Decent training day today.  MU progressions felt good.  Double unders were on fire today! Super happy to hit north of 50 again (it's been over a year since my old PR of 53).  Snatches felt really heavy and slow at first, but by the last 2 sets, felt fine.  Really pushed the breathing pieces on the 8 rounder - happy with the rows and BJOs.  Arms felt super weak today - the strict HSPU, ring dips and push-ups were all just shy of failure.  

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.

Wednesday 1 January

A. 3-position squat clean (high hang, mid-thigh, below knees), 5×1; 2:00 rest
+
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!
+
complete @ 85%; rows at 2:00/500m; lost count of box jumps. this was the longest 32 minutes of my life.

Thursday 26 September

AM:
35:00 AirDyne @ z1

PM:
3 rounds not for time of:
6-8 Russian leg lifts
12-16 alternating pistols
8-10/arm kettlebell snatches
+
A. 1 squat clean + 1 hang squat clean from below the knees, 1-1-1-1-1-1-1-1 adding weight each set; 2:00-3:00 rest
+
3 rounds for time of:
400m run
15 box jump overs, 24/20
10 front squats, 185/135

Complete-ish; subbed dragon flags for Russian leg lifts; only did pistols on my right leg; worked up to 45lb KB snatch
+
A. 105, 115, 125, 135, 145, 150, 155(1.F), 155
+
13:47 – subbed 30 AD calories for the runs (took about 2 minutes).  stepped on the box and jumped down to the other side.  front squats broken 5/5 for all.

Thursday 5 September

A. Squat clean clusters, 8 x 1.1 @ 90+% 1RM; :10 between singles, 2:00 rest
B. High-bar back squat, 4-3-2-1-max @ 75-80-85-90-80%; 3:00 rest
+
4 sets for times:
15 CTB pull-ups
20 box jump overs, 24/20″
25 kettlebell swings, 70/53
2:00 rest

A. @160; 5 sets complete. Failed the second rep on sets 6 and 7. Dropped to 155 for the last set and failed twice.
B. 185(4), 195(3), 210(2), 220(1), 195(8)
+
4:25, 4:31, 4:56, DNF (ripped after 6 CTB, finished with ring rows. Did 10 KBS but ripped even worse, so called it)

Rough morning. Everything hurts.