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.

Friday

AM
30:00 walk

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Muscle-ups, 6-8 x 2 unbroken; begin a rep every :90
+
10:00 @ 70% of [7 handstand push-ups + 14 double-unders + 21 AirDyne calories (14 Assault Bike)]
5:00 walk rest
10:00 @ 70% of [15 burpee toes-to-bar + 30 row calories]

@ Active

AM

subbed walk on the beach in the PM

PM

A1. complete 

A2. complete 

B. 8 sets, missed the second rep on sets 1, 3 and 8

+

3 rounds + 7 calories (Assault Bike)

2 rounds + 1 burpee TTB

Muscle-ups weren't quite as effortless as they were the other day, but I'm very happy to hit doubles more consistently. Hopefully I can replicate this on the fat rings when I'm back at CSC. 

Again, pushed the 70% to 80-85%. Maybe I'm just out of shape. All HSPUs and DUs easily unbroken, spent the majority of the time accumulating calories. Burpee TTB were slow, and the combo with rowing kicked my ass. 

Good day :)

Also - Mike is shifting my macros just a touch... 90g fat, 190g carb, 165g protein. 

Wednesday

AM weight @ home: 167.7

PM weight @ gym (including belt): 173

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, build to a heavy single
B. Weighted flat-surface dip, build to a heavy single
+
For time @ 80%:
30 alternating DB snatches, 50
20 box jumps, 30
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality:
20 alternating Turkish get-ups, 40
+
5 sets not for time:
4-5 glute-ham raises, 20X1

AM

complete; +50 on the reverse hyper

PM

A. 310 (clean-grip PR+5)

B. 226 (173+53)

+

8:52

+

5:36

+

30(5), 35(5, 5, 4, 4)

AM session felt awesome this morning.

310 went up easier today than 305 did last week, but it was still pretty slow.  295 was almost easy, though... so... is it possible that the "your deadlift sucks!" plan is paying off?

Flat surface dips felt really strong today.  

Well... I'm guessing these movements were chosen specifically to slow me down to 80% this week.  Everything was slow and steady.  DB snatches felt WAY easier than the last time I did these.  I had to double-check the DB to make sure I actually had a 50!

Somehow managed to go faster on the TGUs this week, even though they were heavier.

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1 starting @ 245-260-275-290 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 2-3, 21X1; 2:00 rest
+
3 rounds for time @ 80%:
10 hang power cleans, 115
10 burpee toes-to-bar
+
5:00 rest
+
For time & movement quality (don't rush the TGUs):
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
6 alternating Turkish get-ups
12 unbroken Russian kettlebell swings, very heavy
+
4 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible

AM

complete with 50 on the reverse hyper

PM
A, complete; 290 is a clean-grip PR+5
B. +15(3), +20(3), +25(2)
+
10:55
+
6:38 with 88lb swings and 35lb TGUs
+
5, 6, 5, 5 with a 30lb DB

Happy to get 2 reps at 290!  The second one was s-l-o-w, but was never in danger of failing.

Couldn't get it together on the HPCs.  Had a really hard time with the quick bounce off the hips (wasn't dropping under it at all, and wrists/elbows were in a bad position), so ended up resetting at the hang for almost all of them.  Broken 4/3/3 for all 3 sets, with a fair amount of standing around in between.  Coulda/shoulda done sets of 5.  Burpee TTB were just freaking slow.

Kettlebell swings continue to feel good, but TGUs felt kind of terrible.  Both shoulders actually felt super unstable on these - wtf?  I don't remember this ever being a problem before.  No pain on either side, just felt wobbly and weak.  Everything else overhead has been feeling totally solid...

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 4 x 1.1.1 starting @ 245 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 3-4, 21X1; 2:00 rest
+
For time @ 80%:
18 stone-over-shoulders, 95
18 burpee toes-to-bar
+
5:00 rest
+
For time:
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
15 unbroken Russian kettlebell swings, very heavy
:60 front leaning rest on ground
+
3 sets not for time:
7-9 glute-ham raises, 20X1 - weight if possible

AM

complete; +50 on the reverse hyper

PM
A. 245, 265, 275, 285
B. +5(4), +10(4), +15(3)
+
5:21
+
5:24 with the 88lb KB
+
8, 7, 7 with a 25lb DB

Another good day!

AM session felt really good this morning.  I was surprised to actually be somewhat comfortable on the reverse hyper for the first time ever.

CGDL were tough at 285, but happy to get 3 reps at my 1RM.  Last one was pretty slow.

Stone/burpeeTTB was fun - forgot that it said 80%, and went out a little hot on the first 10 stones (0:60).  I'd never done burpee TTB before... I had a better rhythm doing the TTB almost strict.  Pace dropped significantly on these after the first 5-6 reps.

Again - shoulders were fried going into the second FLR.  First FLR unbroken, then broken 0:30/0:30 with 0:10 rest for the second and third.  Surprised by how good the KBS felt, but still think 88 was the right choice for 15 UB.