Friday

AM
3 sets very easy:
2:00 bike
:20-:30 handstand hold
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
A. Power clean, build quickly to 80%
B. CTB pull-ups, 5:00 easy practice
+
3 sets:
:10 row @ 100%
1:50 rest
+
10 sets:
:30 Assault Bike @ 90% aerobic
:30 Assault Bike @ 50%

AM

complete

subbed FLR for side planks

+

tested out some comp prep

PM

A. 153 (82.7%)

B. DNS

+

complete 

+

complete 

+

10:00 Assault bike @ z1

Made the tough call to bail on tomorrow's competition. Woke up feeling really good, and as I started to test some things this morning I was really encouraged. Strict press, push press, push jerk, thruster and snatch with an empty barbell were all totally fine, no issues at all. Static handstands were totally fine, but did one handstand push-up and it was excruciating, like almost brought tears to my eyes. Fuck.

Power cleans were fine through 143, shoulder felt a little tweaked catching the 153. No gear. 

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
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice

PM
A. Back squat (no chains), 8 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. Weighted supinated CTB pull-up, 2-1-1, 31X0; 2:00 rest
+
AMRAP in 10:00:
135 double-unders
90 wall balls, 14 to 10'
max CTB pull-ups in remaining time
+
3 sets:
20m double KB/DB overhead carry
rest as needed

AM

snow day, subbed 45:00 mixed AirDyne and mobility

PM

A. complete @ 150

B. 45(2), 53, 63 @ 168.5 (PR)

+

21 CTBs

+

35, 35, 53, 53 


Sad to skip today's AM - hopefully I can make it up tomorrow.  I like this combo.

Back squats felt okay, it was weird to not have chains.

Weighted CTBs finally felt better this week.  The 63 was collarbone-to-bar, I think that's legit?

AMRAP was just okay - kind of disappointed with the whole thing.  Double-unders didn't really cooperate, mostly sets of 20-30, with a few smaller sets (took just under 2:30).  Wallballs in sets of 10 through 70, then a 7/6/7 to finish (at exactly 8:00).  Tried to butterfly CTBs, that didn't last long (3/3/3/2/singles).  The singles were way faster, I should have just done that the whole way through.  Meh. I took way too long picking up the ball (classic), and just overall feel like I should be scoring much better on things like this.  This doesn't bode well for the Open.

Did 4 sets of the OH carry, because the 35s were so easy it shouldn't have counted.  Had a hard time cleaning the 53s, but once they were in the front rack it was easy to get them overhead and walk with them.  

Friday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM
A. Front squat (sleeves!), 3-3-3-3, 40X1; 2:30 rest
B. Axle Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For reps:
2:00 cleans, 105
2:00 ring muscle-ups
+
For 10:00:
Evens: 4 CTB pull-ups + 4 toes-to-bar
Odds: 8 overhead squats, 75

AM

4 sets complete

subbed 0:60 FLR for side planks

PM

A. 183, 203, 208, 213

B. 120, 130, 140(3)

+

25 cleans in 1:33

5 muscle-ups

+

complete


Most of the stressful shit over the past two weeks is finally behind me, thank God.  I felt like a completely different person today, like a huge weight was lifted.

Tempo on the front squats was rough by the 3rd rep.  I don't think these were too ugly, though?

Grip was the limiter on the axle (surprise, surprise).  

Felt so much more comfortable with the lighter cleans and ring muscle-ups than the medium cleans and bar muscle-ups.  Did all quick singles on the cleans (not sure if that's what I was supposed to do?  It didn't occur to me to string any together until after I was done) - had 20 done in the first minute, then slowed down a LOT, and only accumulated 5 from 1:00-1:30.  Wanted to have the full 2:00 on the rings, so stopped early again.  Ring muscle-ups felt great, super happy that I felt able to push the pace on these and jump up and successfully get a rep before I was 100% confident it would happen.  Hoping that Leah doesn't mind doing the bar muscle-ups... it probably won't matter a ton in the grand scheme of things, and I'll do the bar muscle-ups if that's what works out better, but I felt much more confident and happier with my performance on this piece today than last week.  

EMOM was just okay.  I don't know what's going on with my CTBs this week, but the butterfly isn't feeling so hot.  Dammit.  And sorry for shorting the depth on some of the OHS - I really can't tell at all! They felt like the same depth as when I was doing the 20 squat snatches from the other day, and on video those were all super legit, not even a question, so it doesn't make sense.  Blah.

Wednesday

AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry

AM

2 rounds + 250m row, with 250 on the sled

PM

A. complete @ 135

B. complete 

C. 40, 45, 50(1) @ 166.75

+

7:27

+

complete-ish

75, 80, 80 overhead 

Enjoyed the morning piece a lot! 

Back squats felt fast and easy again, huzzah!

Axle lunge feels easier and easier each week. 

Weighted CTBs did not feel great. I knew I shouldn't have increased for the last set. 

Ugh, I was dreading the 75 wallballs all week. 10' is no joke. I actually missed the target on the first two attempts, so I dropped the ball and regrouped, then hit 15/10s. I took a reeeeeeeeally long time picking up the ball each time. Shoulders were tired but also I just was having a hard time pushing it. The second set of double-unders wasn't great, lots of trips (tripped at 31 and 67 on the first set).  Not my best effort, and I'm happy to hand this off to Emily for the competition. 

CTBs were rough today. Rhythm felt off and I had a few reps where my chest didn't actually touch the bar, but I didn't add on any extra reps because my hands felt 2 pulls away from tearing. Did 10 unbroken on the first and last set, 5/4/1 on the second. Ugh. At least I ended on a solid note with the overhead carry. I like these a lot. Side note: do we not have an 85lb? 

Wednesday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry

AM

skipped; early morning at work

PM

A. complete @ 135

B. complete 

C. 35, 40(2), 40(2) @168.5

+

0:56

0:46 

1:04 

1:12 

+

100 Farmer's walk 

55, 70, 70 overhead


Feeling a million times better than yesterday, but still not 100%.  Blah.

Back squats felt great, probably the best they have in this cycle.  All buried and fast.

Axle lunge felt a lot better than last week, too.

Weighted pull-ups felt heavy.

First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups.  Pull-ups on the third round fell apart, and I'm not entirely sure why.  Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps.  The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up.  I wonder if the same thing would have happened if I did 5/5 from the start?  I really want to be comfortable with bigger sets though... argh.  All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.

Enjoyed the 1-arm stuff.  There's room to go a bit heavier overhead.

Friday

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

PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push

AM

(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM

A. 223(2), 233(2), 243(1), 253(1)

B. 153, 163, 173, 183(2)

+

complete

+

7:43 with 140 on the prowler


Today was great!  Except for being so freaking sore.  Holy shit, I feel like I've been hit by a train.  Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats).  Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.

Happy to finally be back to hitting respectable squats.  243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points.  253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max.  Sweet.  Knee feels great.  (Wore Olys and a belt).

Pendlay rows were heavy.  Again, limited by grip.

EMOM was super easy, everything unbroken and felt like I had tons of time to rest.

Last piece was different.  The stone carry and FW were both very easy, I split these into 50m/50m.  Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete.  Made 3x 20m, then started stopping every 10m.

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?  

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%.

Monday

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

PM
A. Back squat w/chains, 12 x 2 @ 40% 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), 3 x 2-4/leg, 21X1; :30 between legs, :30 rest
B2. Weighted pronated pull-ups, 3 x 3-4, 21X0; :60 rest
+
1 set:
max unbroken CTB pull-ups
+
4 sets:
500m row @ 1:53.0-1:53.9/500m
2:30 walk rest

AM

skipped; super early morning in lab

PM

A. complete with 120 on the bar

B1. 40, 45, 53

B2. 20, 25(3), 25(3) @166.5

+

17 (PR +3)

+

1:53.5

1:53.6

1:54.1

DNS


Back squats felt excellent today; no issues at all, and the bar felt extremely light.

Box pistols were fine; the 53 was probably a 4RM, not very easy to stand up the last rep (on both legs).

Weighted pull-ups felt really good.  I always like pronated better.

Haven't tested a max set of CTBs since I've gotten more comfortable with butterfly - opened with 10, then kind of panicked in the same way that you panic when approaching a PR of double-unders ("I'm doing it!  I'm really doing it!  Oh... shit.  Nevermind.").  The last 7 were painfully slow, with a very awkward swing/double kip.  I'd like to practice larger sets of butterfly CTBs, the 10 felt really easy.

I let the row pace intimidate me all day, and sure enough, I failed.  The first one today felt like it was the 4th one.  I had to really, really work to maintain the pace, and I knew I was in trouble.  Shocked that I kept pace on the second one, but at this point it felt like the OPTathlon row repeats, with my legs getting lactic and my breathing was completely out of control.  Didn't even want to start the 3rd one, and kind of gave myself permission to give up before I started, but shockingly, I held on for 480m.  The pace drifted up to 1:58 and I just stopped pulling instead of fighting it with less than 20m remaining.  Laid on the ground for a good 5 minutes after this, then went outside because I legitimately thought I was going to puke.  I don't understand how 0:01 makes that much of a difference.

Monday

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

PM
A. Barefoot back squat w/chains, build to a heavy single
B. Alternating front rack reverse lunges, build to a 10m max
C. CTB pull-ups, 10 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:56.0-1:56.9/500m
2:30 walk rest

AM

subbed 30:00 AirDyne @ Z1 - it was cold

PM

A. 215 (questionable depth), 220F (but depth was good)

B. 153 

C. complete 

+

1:56.8

1:56.5

1:56.4

1:56.3

1:56.1


Today was awesome.  I could get used to always feeling this good.

Back squats felt great; the 215 wasn't much of a struggle, but depth continues to be questionable at heavy weights, so I went for 220 and BURIED it - and got stuck on the way up (for approximately 11 seconds) before dumping the bar.  I don't know what to think about this.  It's annoying.  

Walking front rack reverse lunges were super weird.  The 153 was definitely heavy, but probably could have gone a bit heavier.  Accidentally went a couple of feet past 10m because I couldn't see the chalk mark on the ground.

CTBs all butterflied and in rhythm, despite tearing on the 3rd set.  Getting more comfortable here.  Finally.

Rows are starting to really suck, but I continue to be impressed with how much I've improved.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, build to a heavy double
B. Alternating front rack reverse lunges, 3 x 6-8 total; 2:00 rest
C. CTB pull-ups, 9 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:57.0-1:57.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 205 (questionable depth)

B. 163, 173(6.5), 173(6)

C. complete 

+

1:57.5

1:57.6

1:57.3

1:57.4

1:57.3


Good day!

Back squats felt great; built quickly (135-165-185-205).  Still having an issue getting well below parallel at heavy weights, but depth on the double at 185 was way better than last week's set at 185 (video).  So, it kind of seems that the first time I get to a new weight, I'm hesitating at parallel, but the second time I get to it, I'm getting below parallel easily.  Am I sub-consciously protecting my knee? It's weird.  Anyway.  That second rep at 205 was s-l-o-w...

Lunges were fine; got stuck at the bottom on the 7th rep on the first set at 173 and had to dump the bar.

CTBs felt the best they have yet; all butterflied and in rhythm.  Hands got really hot, which turned into blisters a few hours later, but no rips.

Rows were tough.  Next week is going to be interesting.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 3-3-3 building to a tough set (same deal, still no risk of failing), 20X1; 3:00 rest
B. Alternating front rack reverse lunges, 3 x 8-10 total; 2:00 rest
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 1:58.0-1:58.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 185, 195 (videos)

B. 143, 153, 163(8)

C. complete 

+

1:58.6

1:58.6

1:58.3

1:58.3

1:58.0


Barefoot back squats feel better each week; compared to last week, depth was greatly improved.  I think all the reps at 165 and 185 were legit, and the first and 3rd rep at 195 were below parallel with the second rep right on the line.  I really wasn't happy with how heavy 195 felt, but Stephen told me the chains are about 70lbs, so that made me feel a lot better (I assumed they were closer to 40lbs).  That's by far the most I've ever squatted without a belt or knee sleeves (or shoes, obviously), so now I don't feel quite so bad about how heavy it felt.

Reverse lunges were fine.  Saw stars on all of these.

CTBs felt really tough today.  All butterflied and in rhythm, but not easy and it felt like way too much effort.  Also, Chelsea and Pat were talking in the background about butterfly pull-up technique, and Chelsea mentioned that it's all hips and your arms should be just there to keep you attached to the bar, and that's not how I feel at all.  I do think I'm using my hips, but my elbows/arms are definitely doing a LOT of work... 

Row repeats felt more challenging this week than they have yet this cycle.  I mean, obviously they would, they're getting faster.  But, I also felt like my energy was fading and I got a headache after the first one.  Last week (during my insane hunger phase), I took a few shot blocks before the row repeats and I felt amazing on the rows, so I'm wondering if I should start doing that... I'll run it by Mike, but I don't really see the harm, especially since I already did it last week. Even if it's just mental, I'll take any edge I can get.  Kind of excited (in a masochistic way) to see how fast these will get...

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 5-5-5 building to a tough set (same deal, still no risk of failing), 20X1; 3:00 rest
B. Alternating front rack reverse lunges, 3 x 12-16 total; 2:00 rest
C. CTB pull-ups, 10 x 4 unbroken; begin a set every :40
+
5 sets:
500m row @ 1:59.0-1:59.9/500m
2:30 walk rest

AM

subbed:

30:00 AirDyne @ Z1

+

25:00 mobility

PM

A. 135, 155 (barely legit), 175 (questionable), 175 (still questionable)

B. 123, 133, 143(12)

C. complete 

+

1:59.7

1:59.6

1:59.6

1:59.4

1:59.1

Planning to make up the sled drag on a warmer morning... (I know, I know, I'm a Californian wimp).

Back squats felt so much easier without the pause at the bottom. Videoed all these again, and I'm still just barely riding the line, but the first set of 5 at 175 looked really questionable on video, so I made the executive decision to repeat the set and really focus on going as deep as possible, and on the second attempt at 175 I still only think the first two reps are legit. There's no pain or even stiffness, so I don't know what the deal is. I seriously feel like I'm going ATG.

Lunges were fine.

CTBs better than they have been, but still require a lot of focus. All butterflied and in rhythm.

Rows felt excellent, yet again. This is cool.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 3-3-3-3 building to a tough set (still no risk of failing, though), 21X1; 3:00 rest
B. Alternating front rack reverse lunges, 2 x 16-20 total; 2:00 rest
C. CTB pull-ups, 10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:00.0-2:00.9/500m
2:30 walk rest

AM

complete with 45

PM

A. 155, 165, 175, 180(2) video

B. 103, 123(16)

C. complete, sets 8 and 9 out of rhythm 

+

2:00.7

2:00.7

2:00.6

2:00.5

2:00.3


Solid day - felt much better than the last two days, which is totally weird since it's day 3.

Continue to be disappointed at how heavy the back squats are feeling.  This makes me sad. The second rep at 180 was so slow that I wasn't confident I could get the 3rd.  Videoed all these, and depth is juuuuuuuuust barely legit... I don't know if it's (still) a mobility issue, because I have no issues with greatly improved depth on front squats...? Or is this how my back squats have always looked?  I really need to start videoing a lot more of regular training than just PR attempts.

Lunges felt good; limited mostly by time in the front rack.  Probably could have gotten the last 4 reps at 123, just didn't feel like crushing my trachea any longer.

CTBs mostly good; I don't really know what happened on those two sets, other than the very first rep was already off, and then I couldn't save it.  I still have to focus a lot to maintain rhythm.  Looking forward to the day when these are second nature.

Row repeats were the highlight of the day (what?!).  These felt really good.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot back squat w/chains, 5-5-5 building to a tough set (still no risk of failing, though), 21X1; 3:00 rest
B. Front rack box step-up, 3 x 4-5/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:01.0-2:01.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 115, 135, 155

B. 133, 143, 153(4)

C. 8 sets complete 

+

(4 hours rest)

+

2:01.6

2:01.5

2:01.5

2:01.3

2:01.1


Today was pretty solid!

Back squats got to be tough.  I don't like this.  Again, I'm really hoping that the weight of the chains is respectable.

Step-ups felt great; I like these.

CTBs all butterflied and in rhythm, no hand tears.  I'm still finding it easier to maintain rhythm with a higher / more vertical pull, which seems opposite.

Took a break to take Austin to the ER (poor guy), and pop back into work for a couple of hours.

I wasn't sure how I'd feel coming back for the row repeats, and with different meal timing than I've gotten accustomed to, but I actually felt AWESOME.  I went out way too hot on the first 3 (1:55-1:57) before I was able to settle in to something closer to 2:01.  If we're going to keep the row repeats in the program, I actually wouldn't mind always separating them from the rest of the training session and doing them in the PM... it was quite nice to see my friends, too, without stressing over needing space.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 2-2-2-2 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 4-7/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 2:02.0-2:02.9/500m
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 165, 165, 175, 185 + chains to biggest jerk block 

B. 123, 133(6), 133(7) to biggest jerk block

C. 6 sets complete, called it after the 3rd rip

+

2:02.7

2:02.7

2:02.7

2:02.5

2:02.3

Solid day!

Box squats felt great; made a big jump to start at 165 and was shocked at how heavy it felt, but the second set at 165 was much better, and built from there.  185 was tough for sure.  I'm hoping the chains are respectably heavy, because it's a little demoralizing to feel like 185 is tough.

Step-ups went well.  Again, found a 7RM on these - no way I would have gotten an 8th rep at 133.

CTBs all butterflied and easier than last week.  Ripped once on the very first set, then again on 3 or 4, and then a big one on 6 and I just called it.  I knew from the muscle-ups yesterday that my hands were in rough shape, so I shaved them down quite a bit this morning, but apparently not enough.  Dammit.  In any case, happy with the way these felt today.  Keep 'em coming.

Felt much stronger on the rows this week than last week, so perhaps it was just the sickness making me feel out of shape last week.  And no grip fatigue this week!  Although I did bleed all over the handles (of course I cleaned it up).

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 3-3-3-3 build to tough (no risk of failing, though), 31X1; 3:00 rest
B. Front rack box step-up, 3 x 7-10/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 8-10 x 4 unbroken; begin a set every :45
+
5 sets:
500m row @ 2:03.0-2:03.9/500m
2:30 walk rest

AM

complete

45 on the sled

PM

A. 135, 145, 155, 165 to the biggest jerk block

B. 83, 93, 103 to the biggest jerk block

C. 10 sets, all butterflied and in rhythm 

+

2:03.5

2:03.5

2:03.4

2:03.5

2:03.4


Box squats felt great; only the last rep at 165 was pretty tough (wouldn't have gone any higher than this today if I had another set).  

Box step-ups also felt great; the last couple of reps at 103 were definitely tough on each leg, and this is pretty much a 10RM without pushing off the back leg.

CTBs felt only okay - they were all butterflied and in rhythm, but not effortless and required some focus to stay in rhythm.  Brushed very high (low? closer to stomach than collar bone) on a couple of sets, and these were surprisingly the easiest ones to keep in rhythm, even though I was pulling higher.

Rows felt tough.  I felt very out of shape, especially considering that I was doing 8-10 sets at 1:59 a few months ago.  I don't know if it's just this time of the training year, or the lingering cold, or what, but it didn't feel good today.  Also, my forearms blew up, which is annoying.

Monday

AM
1200m light sled drag, alternate forward & backward as desired
+
10:00 mobility work of choice

PM
A. Barefoot box squat w/chains (box height to allow just below parallel bottom position), 5-5-5 all moderate, 31X1; 3:00 rest
B. Front rack box step-up, 2 x 10-12/leg to 10", control descent as much as possible; :90 between legs
C. CTB pull-ups, 6-8 x 5 unbroken; begin a set every :60
+
5 sets:
500m row @ 85% effort - should be sustainable pace across all sets
2:30 walk rest

AM

complete with 45 on the sled

PM

A. 95, 125, 135 (+ chains) to biggest jerk block

B. 53, 63 to biggest jerk block (11")

C. 6 sets complete

+

2:04.9

2:04.8

2:04.7

2:04.7

2:04.7

Everything felt a million times better than yesterday, thank god. 

Knee is officially feeling 100% (Wednesday will be 8 weeks). No issues with a full ROM air squat with less than 10:00 mobility! And everything in the PM was completely pain-free even with a very quick warm up. So happy I got it fixed, and that it was an easy fix at that. 

Box squats felt great. 135 was the upper end of moderate, but it felt so good to squat again that I just rolled with it. 

Kept the step-ups on the lighter side, since I don't think I've ever done these. Really focused on not using the back leg to push off at all.

Butterflied the CTBs, but sets 4 and 6 were way out of rhythm. 

Rows felt great! 

I've now told 2 people in my new lab about my preferred work/training schedule, so hopefully I will stop feeling like I'm sneaking around soon. It's better to ask for forgiveness than permission anyway. 

Thursday

AM
1600m very light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 3 x 10' forward + 10' reverse, slow & controlled keeping hips level; :60 rest
A2. Deadbug w/hands pressed into wall, 3 x 12 alternating breathing out hard each rep; :60 rest
B. Weighted supinated CTB pull-up, 4 x 2-3; 2:00 rest
+
3 rounds for time:
6 strict handstand push-ups
3 rounds of [2 toes-to-bar + 2 CTB pull-ups]
18 kettlebell swings, 53
+
2-4 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete?

B. +15, +20, +25, +30(2) @166

+

7:26

+

3 sets complete 

Loved the AM sled drag! Wouldn't mind doing this every week, while the weather is nice.

Bear crawl continues to be very easy, but I have absolutely no idea if i was doing the deadbugs correctly. I watched a number of videos and they all pretty much said the same thing, but this felt like relaxing yoga hour, not one of the "best abs exercises EVER". 

Weighted CTBs felt very strong. 166 includes belt (161.7 @ home). 

3RFT was fun! Shockingly, the strict handstand push-ups were the easiest part of the whole thing...! All broken 3/3 with minimal rest. Did all the TTB/CTBs unbroken (so 12 total), all in rhythm until the very last 2 CTBs on the 3rd round, but didn't drop off. That was fun. Definitely hesitated picking up the kettlebell - this was the hardest part of the whole thing, but all unbroken.  Thumb was fine on the swings until just about vertical, so most of the reps were about 1" shy of completely overhead.  First round was done in 2:04, so definitely slowed down a bit as the rounds went on (all in the transitions).

Knee felt great on the first two runs, then as soon as I started the 3rd, it started to feel like it was getting a little swollen.  No pain, but I'm still hesitant to push through it if it's not feeling great, so I finished out the 3rd run and called it there.  The easy jogging from the RTW on Tuesday morning bugged it a little too, but it seems like running is the only thing that is aggravating my knee right now, and it goes away pretty quickly, so I'm not worried.

Also - I noticed something, as I continue to work back into squatting.  When I'm setting up for a squat, I flare my right foot out more than my left.  I *can* squat with my feet both pointing directly forward, but what feels more natural to me is to flare my left out maybe 10-15 degrees, and right maybe 20-25 degrees.  Now that I think about it, I know that I've always done this - I distinctly remember setting up for heavy back squats, unracking the bar, taking two steps back, then adjusting my feet and flaring only my right foot, it became almost a ritual.  Anyway, while I was in CA, I went with Kellie one day to her recovery/PT guy (like a one stop shop for Drew Cook, Balza and Pete, except none of the fancy degrees), and he noticed that when I walk I flare my right foot out more than my left, and suggested that was contributing to my left knee issues, and almost certainly originates from when I fucked up my right ankle in back high school.  Since then, I've made a conscious effort to walk with both feet pointing forward, but it wasn't until today that I realized I squat with my right foot flared out too, and I wonder if that's how I tore my left meniscus.