Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B. DNF

C. 235.5 (165.5 + 70, PR+4)

+

7:20

+

complete


Back squats felt AWFUL today.  I don't know what my deal was.  The bar felt so, so heavy when I unracked it each time.  I think depth was still good, but speed was definitely slower than it has been.

Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only).  I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side.  Called it.  Fuck fuck fuck fuck fuck.  Haven't tested an air squat since then, I'm going to pretend it didn't happen.

Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way.  I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise.  Mike was right, relaxing a bit isn't going to completely derail me.  That's a relief.

Didn't feel like moving much faster on the rope climbs.  I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb.  Nothing was a limiter in particular, I just wasn't in a hurry.

Actually really enjoyed the cool down! 

Monday

AM
1600m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 8 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B1. KB weighted pistols to bench/box (same set up as last week), 4 x 2-3/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 4 x 2-3, 21X0; :60 rest
+
8:00 @ 80%:
5 CTB pull-ups
10 burpees
30 double-unders
+
Not for time:
2000m row @ 80% effort

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B1. 53, 60, 70, 79(2)

B2. 25, 30, 35, 40(2) @ 165.5

+

5 + 1 CTB

+

complete

Solid training day!

Back squats still feel really fast and easy - didn't notice the additional 15lbs on the bar at all.

KB weighted pistols got to be pretty challenging.

Weighted pull-ups felt really good.  Those match a 3RM and 2RM for added weight, but I'm a few pounds lighter so the total isn't a rep PR (not complaining).

The 8:00 piece was weird.  I felt like I was moving really slowly (on purpose), but my breathing felt like it was immediately over 80%.  All CTBs butterflied, steady on the burpees, and all double-unders unbroken (yes!).

Gave myself a 2:15/500m ceiling on the row.  Held 2:09-2:12 on the first and last 500m, and 2:13-2:15 on the middle 1000m. I'd probably call this 82%.

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?).

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, build to a 2RM, 3010 - you can set these up in the rack so you don't have to pull the first from the floor...
+
4:00 @ 90% of [2 heavy power cleans + 4 strict handstand push-ups]
4:00 rest
4:00 @ 90% of [12 kettlebell swings @ 53 + 12 burpees]
4:00 rest
4:00 @ 90% of [10 ski erg calories + 50 double-unders]

AM

slept in

PM

A. 170 (video)

B. 270 (video)

+

3 + 1 PC @ 175

3 + 9 KBS 

2 even

I've been completely off the reservation, diet-wise, for the past 3 days, and I can feel it. I kind of needed the mental break, but it's crazy how sugar/gluten/alcohol makes me feel. Friendsgiving today, then back to normal tomorrow.

Power cleans weren't quite as crisp and easy as they were last week, but happy with the continued success of getting lower instead of wider.  Power cleaned 175 twice pretty easily, then chickened out on the HPC both times.  

Taking the bar from the rack for the RDL was a HUGE gamechanger.  These were so much easier without the initial deadlift.  270 seems like a ridiculous amount of weight, so I took video to make sure that I've been doing them correctly this whole time... 

Intended to use 165 for the power cleans on the first 4:00 piece, but I already had the bar loaded with 175 in competition plates, so I decided not to be a pussy and just use 175.  Definitely had to take a moment or two before each rep, but no misses, and done in metcons.  This is the most consistently I've ever hit heavy power cleans in one day, for sure.  All strict HSPUs easily unbroken.

Had a hard time pushing the pace on the KBS/burpee piece, just because those two movements suck.  Dropped right into the burpees and kept a steady pace on these, but definitely hesitated before picking up the kettlebell each time.

Double-unders were good on the first round (tripped once at 39), but shit on the second round.  I should have had plenty of time to get back to the ski erg, but I tripped like 17 times on the second set.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Split jerk clusters, 5 x 1.1; :10 between singles, 2:00 rest
+
Every :90 for 9 sets, score as total successful power snatch pounds:
5 burpees + 1 power snatch attempt
+
3 sets:
:25 row @ 97%
4:05 walk rest

AM

4 sets complete

PM

complete, 4 singles and 3 doubles 

+

A1/A2. complete 

B. 155, 165, 175, 185(1.F), 185

+

1035 (115x9)

+

130m

130m

129m


Muscle-ups felt pretty good, all were easy reps except the second on the very last double (low catch).  Almost had a triple on the first double, but no cigar.

Split jerks weren't nearly as crisp as last week, but they still felt pretty good.  Didn't exactly fail that second rep at 185, but I picked up the bar really weird off the blocks and it just felt wrong on the dip so I dumped it.  Wanted to get a bit higher, but between how late it was getting and how less-crisp they were feeling compared to last week, I called it there.

9 sets thing was interesting.  90 seconds was a lot of time, even with very slow burpees and a very deliberate set up at the bar.  I almost put 120 on the bar several times, but the reps at 115 weren't really crisp enough for me to feel confident that I wouldn't miss an attempt at 120.  I couldn't decide if I was being too cautious, or if I was being smart.  I ended up telling myself that if I was in a competition and we're going for max total pounds, an extra 5lbs doesn't make that much of a difference compared to a missed 115lbs.  

Completely out of gas by the time I got to the row sprints - couldn't get below 1:33-1:34.  Had two interruptions to the training, which added about an hour to the time it took me to get through everything, and meant that it had been a very long time since lunch.  

One of those interruptions was Mike Kesthely - we were having a hard time scheduling a Skype call that worked for both of us, so we ended up just talking on the phone.  He's giving me an additional 20g carbs on Fridays :) (150P/60F/260C M/W/Th/S/S, 150P/55F/300C Tues, 150P/55F/320C Fri).  Pancakes for everyone!

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 2 power cleans + 2 hang power cleans, build quickly to a tough set
B. Double overhand Romanian deadlift w/straps, 3 x 3-4, 3010; 2:30 rest
+
8:00 @ 80% of [5 strict handstand push-ups + 7 power snatches @ 65 + 35 double-unders]
4:00 rest
8:00 @ 80% of [9 ski erg calories + 9 Russian kettlebell swings @ 70 + 9 burpees]

AM

subbed 30:00 AirDyne @ Z1

PM

A. 145

B. 195, 215, 230(3)

+

5

+

3 + 2 burpees


The last two Sundays have been tough, not sure if it's the template for the day or the loneliness.   I'm thinking that after Christmas, I'm going to switch my rest days in preparation for the Open, but mostly so that I'm not alone so much even though I really prefer training on both weekend days.  I wish my friends liked training on Sundays, that would be much nicer for me.  Alas.

Missed the last rep of the complex on the first attempt at 145; I tried to bounce the HPCs, got the first one but the second one was way forward.  On the second attempt, I reset at the hang for both HPCs.  Pretty ugly reps.  Can I say it again?  I hate power cleans.

Romanian deadlifts felt really good.

Felt like I was working harder than 80% on both 8:00 pieces.  The first one was all unbroken with deliberate transitions.  Strict handstand push-ups were fairly easy.  TnG light power snatches continue to be my absolute least favorite movement in all of CrossFit.  Double-unders FINALLY cooperated, no trips.  Second piece was much slower all around, I was breathing pretty hard throughout the whole thing.  

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, 9 x 1 waveload (for ex: 95-105-115); begin a rep every :60
C. Split jerk clusters, 3 x 1.1.1; :10 between singles, 2:00 rest
+
3 sets @ high effort:
:30 burpees
:30 rest
+
3 sets:
:20 row @ 97%
3:20 walk rest

AM

4 sets complete

PM

complete, 7 singles 

+

A1/A2. complete 

B. 105, 110, 115, 110, 115, 120, 115, 120, 125F, 125

C. 175, 185, 195(1.F.F), 190(1.F.F)

+

15, 15, 13

+

106m

106m

105m


Today was weird.  I felt really good overall, but only parts of the training matched how good I was feeling.

Muscle-ups didn't feel strong at all; I actually failed the first attempt, which hasn't happened in at least a month.  I thought these all felt like pretty low catches, but on video they don't look that low at all, most of them right around parallel.  Not even close for a double today.  No idea what the issue was here.

Power snatches felt super weird; for some reason, I wasn't moving my feet at ALL.  Caught the second rep 120 (8th rep) really low and with wobbly arms, and I guarantee my feet never left the ground, which has never been my style.  Missed the first rep at 125 (9th rep) just a little in front and didn't want to end on a miss so added the extra rep at 125, which I caught fairly well but walked forward a few steps with.  Meh.  Can I just go back to squat snatching from now on?  I hate power everything.

Jerks, however, felt AWESOME.  These were some of the crispest/easiest jerks I've ever done, until I started failing.  The 3 reps at 185 were totally solid.  The first rep at 195 was super easy, missed the second one just an inch in front and missed the third one two inches in front.  The first rep at 190 was also super easy, then missed the second rep wayyyy out front and dumped the third rep without trying.  Not really sure what that was about.  Sorry for being ambitious and messing up the rep scheme, but with how good they were feeling today, I don't know that I would have chosen lighter weights if I were to do it again.

Burpees were blazing fast on the first round, never slowed down and stood up the 15th rep at 0:29.  Second round felt just as fast as the first, but I didn't stand up the 15th rep until 0:30 was already on the clock.  Third round caught up a lot - never consciously slowed down, but the speed just wasn't there.  Felt great aerobically, even through I was breathing pretty hard.  

Bumped the damper to 8 on the row sprints but didn't really feel a difference from my usual 6.  Saw 1:29 on the first one, 1:30 on the second and 1:31 on the third.  

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, build to a heavy single for the day
C. Push jerk, 3-3-3-3, 21X1; 2:00 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
+
3 sets:
1 rope climb
5 burpees
20 row calories @ max effort
5:00 walk rest

AM

only 3 sets complete - short on time again

PM

MUs complete, 6 easy singles and two doubles  https://youtu.be/k7EI0BmjcJY

+

A1/A2. complete 

B. 125  https://youtu.be/mxdukkZuq1A

C. 155, 165, 165, 165

+

6:15 (strict done at 1:46)

+

1:21

1:23

1:37 / death

I got up 45:00 earlier than normal this morning, and still felt crunched for time (had to be at work by 9).  Prioritized the mobility, so cut two of the sets... sorry, Stephen.  I can make up the planks Saturday morning if you give me RTW.

Felt really good going into the PM. 

Muscle-ups felt fantastic. I'm extremely relieved that I am now having more muscle-up good days than bad days. All the singles were caught with arms right around parallel, and finally hit the double on the fat rings, twice! Although that second double was rough, I've NEVER caught a muscle-up that low and been able to save it. So, so happy with these today. 

Power snatches felt pretty good. 125 qualified as tough for today - pretty proud of myself that I recognized this was a tough rep and didn't get greedy as usual and subsequently fail 130 three times.  I videoed all of them to watch technique, because I am pretty frustrated that this is significantly lagging behind all the other progress I'm making across the board. What I notice from the videos: I don't seem to bend my arms on the pull, I've gotten very patient with waiting until the bar connects with my hips, but then the bar is bouncing away from me instead of up and overhead. All other comments, tips, critiques, advice, etc. welcome. Also, please enjoy my sad walk away from the bar after the 125 snatch. I thought that was hilarious. 

Push jerks also felt pretty good, but the tempo was the limiting factor. I was only able to control the initial descent, but once the bar was about at face level, it crashed onto my shoulders without control. I tried to make the initial descent as slow as possible to compensate for this...

Strict handstand push-ups went well, broken 10/6/5/4. Kipping handstand push-ups did not go well. All sets were 3s or 4s, with a handful of fails (failure to lock out or falling off the wall). In what universe is strict easier than kipping? I was definitely fatigued from the 25 strict, but I think the problem is really poor kipping technique. I definitely don't lower my knees all the way to my chest because it feels like it takes so much time, but when I do ocasionally have a good kip it feels a million times easier. Bahhhh, I need lots of practice here before the open. 

Speaking of the open, I got myself pretty messed up on the row sprints, reminiscent of 15.5. Didn't really realize how long it was going to take to get 20 calories and basically emptied the tank on the first 15 calories of the first row (>1700 cal/h). Faded to 1200 in the last few seconds. Wasn't even close to being recovered by the second set, and held 1400-1500 for the majority, but still faded to 1200 by the end. Dug myself into a pretty big hole and almost just scratched the 3rd set altogether, then almost convinced myself to just stop after the burpees and skip the row, but during a very long transition to the erg I talked myself into just seeing what I could do and testing it as if it were a competition. Held 1200-1300 cal/h, then collapsed on the floor, then crawled to the garage door and tried not to vomit for approximately 30 minutes. 

I love this shit. 

Tuesday

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

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Sunday

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, 6-10 x 2 unbroken; begin a rep every :90
+
15:00 @ 85%:
9 kipping handstand push-ups
15 row calories
9 burpees
12 toes-to-bar
27 double-unders

A1. complete 

A2. complete 

B. 5 singles complete (failed #6) - back on fat rings :(

+

3 rounds + 14 calories 


Ugh, muscle-ups felt terrible today.  I don't want to be reliant on the skinny rings, but they're ridiculously easier.  Forcing myself to get comfortable on the fat rings for now.  Caught all of these very low and had absolutely zero momentum coming out of the first one to generate a kip for a second attempt.  Just called it when I missed #6 - pretty demoralizing after how easy they felt in CA.  I've done one double before on the fat rings (and at the end of 10 EMOM if I remember correctly), so I know I'll eventually get these.  It's just frustrating.

Enjoyed all the movements in the 15:00 piece, but it was tough and 15:00 felt like a very long time.  First two rounds of HSPUs unbroken, then 5/4 for rounds 3 and 4.  I'm shocked at how much these have improved, it's crazy.  Row and burpees were steady; did the first round of TTB unbroken, then split 7/5, 6/6.  Only one set of DUs unbroken, one trip on the other two rounds.  Transitions felt slow.

Tuesday

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

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Sunday

A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down

@ Active 

A. 165 in nanos, no belt

B. 95, 100(1.F.1), 100(1.F.1), 100

C1. 26/hand across, kettlebell front rack

C2. 10 across

+

0:36

0:35

0:35

0:34

0:35

+

walk complete 

Solid day!

Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it. 

Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.

Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough. 

I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position. 

Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all. 

Hamstring is still jacked up, spending a lot of extra time on stretching and mobility. 

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-:15; :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-:15; :30 rest
B. Muscle-ups, 9-12 x 1; begin a rep every :60
+
20:00 @ 70%:
10 ring push-ups
10 double-unders
20 AirDyne calories (15 Assault Bike)
10 toes-to-bar
10 burpees
20 row calories

@ Active 

AM

complete

PM

A1. complete 

A2. complete 

B. 10 singles, + double on the last one 

+

3 rounds + 10 double-unders

Really enjoyed everything today! Muscle-ups were solid again, so threw in the last double for good measure. 

I've been having a problem sticking to the % effort prescribed. Kept the bike and row at 70%, but overall this felt closer to 80-85%. Just kept moving, and did everything unbroken. 

Friday

AM
5000m row @ Z1, off every 1000m for 4 alternating Turkish get-ups, light

PM
A. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
B1. Weighted pull-up, 3-2-1; :60 rest
B2. CTB pull-up clusters, 3 x 4.4.4 (each 4 must be unbroken; short rest between 4s, 2:00 rest
+
15:00 @ 80%:
3 wall walks
50m tough Farmer's walk
10 burpees
25 row calories
+
3 rounds not for time:
10 light kettlebell swings
:30/side plank
200m jog

@ Active

AM

complete; subbed 4/side kettlebell windmills @35

PM

A. complete 

B1. 26(3), 35(3), 42.5(1) @167.8, pronated on fat bar

B2. 2 sets complete, 4.3.2 on 3rd set, all butterflied on fat bar 

+

3 rounds + 3 wall walks with 70/hand for Farmer's walk 

+

complete with 35lb kettlebell swings 

Knee is still a little too bruised/tender to kneel on it, so opted out of the TGUs. 

Bear crawls were easy. 

One of the coaches tipped me off to grippier bars - they are homemade bars hanging from the garage door frame made of aluminum pipe from Home Depot. They're fat, but nice and grippy! The bars on their rig are seriously useless.  Weighted pull-ups felt good, did the extra rep at 35 because I knew I could get it (PR for 3). All CTBs butterflied and smooth, until I almost ripped on the last set and dropped off early. 

15:00 piece was fine, felt good to breathe. Burpees are back to normal. 70/hand is the heaviest they have, more moderate than tough. 

No issues with the NFT piece. Jogging is totally fine, and now that the swelling is 99% gone, knee doesn't even have that weird feeling. Huzzah!

Extremely relieved with how well the knee is coming along! 

Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

Sunday

A. Box squat w/chains to just above parallel, 10 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups

A. complete with 120 + chains 

B1. 55, 60(4), 60(4)

B2. 55, 60(6), 60(7)

+

2:31

2:30

2:25

2:27

2:27

+

+90 on the RH, 15 across 

complete 

Today is the most gorgeous, perfect day. I love it. 

Box squats were nice and easy. 

Left arm is still the limiter on both dumbbell movements - had to use the right hand to assist the negative on the thruster at 60, otherwise there was some danger of hitting myself in the head. 

Loved the 5 sets, I really enjoy things like this. Rowed right around 1000 cal/h. 

+90 on the RH wasn't tough at all, definitely on the moderate side. I can go up quite a bit and still keep 15 reps I think. 

Got some feedback from Mike Kesthely, I'm really looking forward to dialing in the nutrition. Aiming to hit 155g protein, 245g carb, 90g fat (working up to this over the next couple of weeks, it's 300-600 calories more per day than I'm at now, which kind of makes me nervous but I trust him), and emphasizing consistency and quality. This means I'm spending this fantastic afternoon grilling up a week's worth of meat :)

Sunday

A. Box squat w/chains to just above parallel, 8 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups

A. complete with 120 + chains 

B1. 45(7), 55(5)

B2. 55(10), 60(7)

+

2:53

2:52

2:57

+

complete 

+50 on the RH


Man, it feels good to be back to just regular training, none of this testing BS.  

Box squats were super easy, so I tried to really emphasize speed on the way up.  Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.  

Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.

Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).

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.

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :20/side star plank

PM
A. DB rear foot elevated split squat, 1 x max reps/side up to 8 @ .33 bwt/hand, 30X0
B. Close-grip bench press, build to a max for the day
C. CTB pull-ups, 4 x 7-10 unbroken; rest as needed
+
3 sets for even times:
24 AirDyne calories
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 AirDyne @ Z1

AM

complete

PM
A. 8/8 @ 55/hand 

B. 155, 165Fx1, 160Fx1

C. 10, 10, 10, 7

+

4:41

4:43

4:48

+

complete 

Ugh it was SO HOT today, everything felt sluggish and gross. Better get used to it... 

Split squats weren't really challenging, but my knee really hates these (even with knee sleeves on) when it's the elevated leg and the knee is maximally flexed at the bottom. Hopefully this was just for testing, I really don't want to do these again until my knee is fixed. 

155 bench was EASY. Perhaps made too big of a jump to 165, it wasn't even close. Maybe could have gotten 160 if I tried that first, almost had it but Cody helped. 

Started each set of CTBs with a max set of butterfly, then reset as needed without dropping off. 5ish is getting to be fairly consistent. Hit 7 in rhythm on the 3rd set! But then the last set was a disaster with no rhythm at all. I think I forgot how to kip normally, butterfly is feeling much more natural. 

Happy that my times were pretty even on the rope climb piece, normally I drop off really badly with that many rope climbs. Only the very last climb got dicey, I hung out 1' from the top for a really long time...