Wednesday

AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 22X1; 2:30 rest
B1. DB bench press, 3 x 3-5, 20X1; :90 rest
B2. Reverse hypers, 3 x 8-12 moderate; :90 rest
C. DB walking lunges, 2 x 25m moderate; 2:00 rest
D. Banded terminal knee extension, 2 x 30/side w/same band as last week; rest as needed
+
3 rounds easy:
15m Farmer's walk, 100/hand
15 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)

AM

complete

PM

A. 123, 143, 163(4)

B1. 65, 70, 75(2)

B2. 180, 210(12), 210(12)

C. 25m, 20m with 50/hand - this was not moderate 

D. complete with black band 

+

complete 


Today started out pretty good, but lost a bit of steam towards the end.  

Front squats felt okay - knee is doing something weird, and I don't know if it's something to worry about or not.  It doesn't hurt.  

Surprised to get all 5 reps at 70/hand on the DB bench.  75 was a big jump, and it was very challenging to even get the dumbbells into position.  Almost had the 3rd rep at 75, could probably get it if I tried again, and if I was able to get the dumbbells into position with slightly less effort.

Reverse hypers were fine.  

Completely overestimated the dumbbell walking lunge steps - I did not check my notebook before beginning, and thought I had done 50/hand before so I just figured I'd do that.  I made it about 10 steps on the first set before I realized that this was way too heavy, but then decided to just roll with it and finished the 25m unbroken (barely).  Couldn't make it all the way back (grip, mostly), and when I dropped the dumbbells at 20m I considered picking them back up and lunging the remaining 5m then decided that because I went heavier than intended, I was okay to shave off 5m.  Sorry, Stephen.  Now that I'm writing this, I sound like a little bitch.

That was the turning point of the day.

Banded knee extensions got tough in the last 5-8 reps of each set, on both legs.

Took probably 15:00 to complete the final 3 rounds.  Nothing was difficult in particular, I just didn't feel like playing anymore.  Meh.

Wednesday

AM
4000m row @ Z1
+
10:00-15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 42X1; 2:00 rest
B1. DB bench press, 3 x 4-7, 20X1; :90 rest
B2. Reverse hypers, 3 x 10-15 moderate; :90 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 8/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
15m/side Farmer's walk, 100/hand
10 unweighted hip extensions
15 weighted Russian twists, hold a 6 lb med ball @ chest (L + R = 1)

AM

complete

PM
A. 165, 175(2), 175(2), 175(2)
B1. 60, 65(5), 65(5)
B2. 160, 180(15), 180(15)
C. complete with 35/hand
D. complete with black band
+
complete

Decent training day! (Kind of shocking considering last night's 9pm softball game and subsequent 6 hours of sleep). 

Front squats felt tough with the tempo today. The first rep was always solid but I felt my back starting to round on the second. Almost blacked out on the last set, got super lightheaded on the way up. 

Bench pressing continues to feel strong, regardless of barbell or dumbbell. Reverse hypers felt good. 

First set of the Peterson step-ups was rough, but got better as they went on. Failed a couple of reps on both legs but was able to regroup and repeat all missed reps. These are so tough. 

Everything else was fine. Back to work. 

Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 42X1; 2:00 rest
B1. Good morning, 2-2-2, 22X1; :60 rest
B2. DB bench press, 3 x 6-8, 20X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 10/side :60 between sides
D. Banded terminal knee extension, 2 x 25/side w/same band as last week; rest as needed
+
3 rounds easy:
25m Farmer's walk, 100/hand
12 weighted Russian twists, hold a 6 lb med ball @ chest
15 light reverse hypers

AM

complete

PM

A. 123, 143, 163(3)

B1. 143, 153, 158

B2. 45, 55, 60(6)

C. complete with 30/hand

D. complete with black band 
+
complete
120 on the RH


Knee felt tighter than it has in a while this morning, which carried over through the PM.  No issues with depth, it just felt like I had to force it a little... 

So happy to be squatting again.  3-4 reps is much more manageable at that tempo, but I'm pretty sure my face was all shades of red on the last set.

That might be close to a limit on good mornings... I don't know if I could even do one with decent depth at much more weight than that.

DB bench felt great!

Peterson step-ups went better than last week, but I don't know if I can go up in weight... 30/hand is quite challenging (on both sides).

Everything else was good.  That was the lightest that a 100/hand Farmer's walk has ever felt.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 50/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
5 rope climbs
heavy prowler push w/straight arms to opposite wall and back
3 rope climbs
heavy prowler push w/straight arms to opposite wall and back
1 rope climb
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest

AM

complete on the AirDyne; 8m across

PM
A. 0 of 10 :(

B1. 12, 11, 11

B2. 70(2), 75(2), 80(2R/1L)

+

9:14 with 180 on the prowler 

+

Complete 

Sad day on the rings.  Worked all of these on the first swing, and I was getting high and turning over most of them, just was a hair unstable in the catch and couldn't save any.  I'm getting so antsy to hit them consistently.

DB stuff was fine as per usual.  Grip was the issue with the 80lb power row, barely got the 2 on the right, and couldn't even try for the second on the left.

UGH.  Rope climbs continue to be my nemesis.  The first 5 actually felt really good, I moved through the first 3 pretty quickly, and I think I finished the 5 somewhere around 2:30 (pretty much exactly what I expected).  But then the set of 3... I think these took at LEAST 3:00, probably closer to 4:00.  My grip and arms were just so fatigued when I got close to the top that I was afraid of falling, so then I'd rest longer, but then I'd still get in trouble at the top... and the last rope climb was nothing short of terrifying.  I rested a whole minute after finishing the prowler before starting, and I still came very close to falling off the rope at the top.  I was like 1' from the top and felt like if I took one more pull, I would fall.  So I hung out up there for a bit and finally touched the top, but it was scary.  I don't know what my problem is with these.  I've been doing rope climbs every week since APRIL, and I feel like I'm no better at them.  Or, maybe I'm a little better when I'm fresh, but as soon as I have multiple reps or I'm a little bit tired, it's back to square one.

AD/star plank was fine.  

Knee update, since I was less than articulate when Stephen asked about it this afternoon: I did quite a few air squats as instructed during the muscle up rest, and the "weird" feeling is gone for the second week in a row.  It feels like all the internal inflammation that was making me pause at parallel is gone, and the sharp medial pain is also gone (has been since the cortisone shot).  But it's almost constantly achy now, and still quite tender to touch over the joint line (got better after cortisone but came back last week).  I also have a nasty knot in the back lateral corner (almost calf but not quite) that hurts when the knee is flexed - Tim thought this might be a result of compensation if I was unconsciously protecting the medial meniscus, there's nothing there on MRI - I've been attacking this with a lax ball but it's not really going anywhere, so I made an appointment to see Balza on Friday.  I'm still taking a shit-ton of ibuprofen and icing at least once a day, sometimes more.  I'm getting a little anxious with the Open coming up... I'd like to know if I would be doing any damage if I start doing loaded squats.  If the only issue is a little discomfort, I can totally deal with that...

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), 3 x max @ 55/hand, 20X1; :60 rest
B2. DB power row, 3 x 1-2/arm, 20X0; :60 between arms, :60 rest
+
For time:
30 strict pull-ups
100m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:15/side star plank
:15 rest

AM
skipped; will make up Thursday

PM
A. got 2!
B1. 7, 8, 8
B2. 65, 70, 75(2)
+
9:27 with 180 on the prowler
+
complete


Had an early morning at work, so bumped the AM session.

Missed the first 5 or 6 MU attempts, and was getting frustrated, because I could feel that something was off.  I was getting really high on my first swing, but losing momentum on the second swing and never getting close to turning it over.  So I figured I'd try to get up on the first swing... and I did! Made 2 and missed 2 when I tried just using the first swing, but the two misses were real close.  I just have to remind myself that if I only get one swing, it had better be really aggressive.  All on the skinny rings.  YAY!

DB stuff was fine.

30 pull-ups felt pretty good, done at 3:35.  Opened with 7, then small sets of 2-4, then mostly quick singles.  The prowler though... ouch.  That was definitely heavy for that distance.  Only the first 25m was done unbroken, stopped twice on the second 25m and halfway on the 3rd and 4th 25m stretches.  Probably could have cut down the rest time a bit, but I started getting a little lightheaded again (not bad, just enough to make me pause).  

AD/plank was fine, kept cal/h between 1000-1100.  I don't mind the star plank!

I don't know what's up with my knee.  So, yesterday, when I was literally doing NOTHING except laying on the couch watching The Wire, it was actually bugging me a lot.  Like, bugging me so much that I was about ready to call Tim and just schedule surgery. It felt almost as bad as before the cortisone shot.  But then today it felt fine, and absolutely no pain or issue with the air squats - not even the "weird" feeling that I usually get at parallel.  So... what gives?  I'm trying very hard to be patient and see how this plays out... but patience is not my strong suit.

And, finally ate like a normal person today.  I still don't have much of an appetite, but figured if I was going to train today and want to feel good for this weekend's competition, I had better start eating whether I'm hungry or not.

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice, off every 5:00 for 5-8m handstand walk

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press (feet on floor), build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 2-3/arm, 20X0; :60 between arms, :60 rest
+
10 rounds for time:
5 strict pull-ups
10m heavy indoor prowler push w/straight arms
+
5 rounds:
:60 AirDyne @ 90% aerobic
:15 rest
:30 front leaning rest on rings
:15 rest

AM

complete on the AirDyne

PM

A. 0 of 5 attempts 

B1. 65/hand

B2. 45, 55, 60, 65(3)

+

10:29 with 180 on the prowler 

+

Complete

So happy to be home at CSC! 

Handstand walking was on point this morning - hit the 8m mark easily each time.

Muscle ups did not feel close at all today. Each attempt got progressively worse, so called it at 5. I miss my skinny CA rings. Not discouraged, consistency will come. 

Dumbbell stuff felt good. Nice to have a wide selection. 65/hand was definitely a 5RM.. Actually slightly surprised I got the 5th rep. 

Pace slowed considerably in the second half of the grinder. Pullups started off in sets of 5, down to singles at the end.  Happy to have taped bars again! It makes a huge difference. 

Back to tracking food. I like the control, even if nothing changes. Shooting for 165g protein, 170g carb, 80g fat. Lemme know if I should tweak this...  

Tuesday

AM
shoulder prep
+
30:00 Z1 of choice

PM
A. Muscle-ups, 5-10 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, build to a 5RM in 4 sets, 20X1; :60 rest
B2. DB power row, 4 x 3-4/arm, 20X0; :60 between arms, :60 rest
+
4 sets:
:30 strict pull-ups
:30 hand-release push-ups
:30 abmat sit-ups
:30 AirDyne
2:00 rest

AM
complete
+

only 20:00 complete on the Assault bike 

PM

A. 2 muscle ups!!

B1. 55/hand - easy, not a 5RM

B2. 45(4), 55(4)x3

+
pull-ups: 7, 7, 6, 6
push-ups: 21, 17, 14, 14
sit-ups: 15, 14, 12, 12
Assault bike cals: 7, 9, 8, 11

YESSS! HOORAY! I am so happy and relieved that I got another muscle up, and then another one after that!  They felt so good today.  Missed the first 4 attempts, but they were all extremely close - I had a bit of an audience with some of the coaches here who were doing the "Awwww, COME ON" after each attempt.  Then made #5 (EASY) and #6 (EASY), and tried for #7, caught one side in the bottom but it was a little too deep to save the other side.  Called it there due to time, but really wanted to just keep going.  Really, really excited about this!  The year of the muscle up was successful.

Air squats felt a little better than last week - knee still feels a little off, but doesn't really hurt at all.  I'm still cautious dropping below parallel, but after a few pain-free reps, I started trusting it a little more.

Dumbbell work was very easy again - 55/hand for the DB bench is not a 5RM, probably could have done 7 or 8 reps at least with this weight.  

4 sets were a nice change of pace; this got challenging though...

Awesome day :)

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. Muscle-ups, 4-8 attempts only; full recovery between attempts, play around w/slow air squats during rest, just a few at a time
B1. DB bench press w/knees & feet off bench, 4-4-4-4, 20X1; :60 rest
B2. DB power row, 4 x 3-5/arm, 20X0; :60 between arms, :60 rest
+
5 rounds for time:
10 strict pull-ups
:60 front leaning rest on ground
+
15:00 AirDyne @ Z1

AM

subbed a 50:00 hike in the PM w/ the fam

PM (done in the AM)

A. Complete 

B1. 55s across 

B2. 55(5) across 

+

13:00

+

Complete 

Added in 3 sets of 3 HSPU in my warm up since I wanted the skill work from the AM piece I skipped. Felt good! 

Muscle ups were close today. Just need another inch (that's what she said). 

KNEE FEELS GOOD. It's not 100% perfect, but the sharp stabbing pain is gone, it just feels a little off. I am really surprised... Crossing my fingers that it sticks!! 

Dumbbell work was super easy because I was limited to 55s... 

Pull-up / FLR was a grind. Not fun. The first 4 FLRs were unbroken, took a 0:05 break on the final one.

Enjoyed a lovely afternoon hike in the canyons above Laguna beach with the family. Would have loved to have stayed out longer.  Looking forward to more hiking over the next few weeks!

Tuesday - travel to CA

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. Muscle-ups, 3-5 attempts only; full recovery between attempts
B1. DB bench press w/knees & feet off bench, 5-5-4-4, 20X1; :60 rest
B2. Incline DB row, 4 x 3-4 keeping the elbows high @ top, 11X1; 2:00 rest
+
For time:
50 strict pull-ups
+
15:00 AirDyne @ Z1

AM @ CSC

Complete; 3 across 

PM @ CrossFit Active Performance 

A. Complete 

B1. 45(5), 55(5), 55(5), 55(5)

B2. 45(4), 45(4), 45(4), 45(4)

+

7:23

+

Complete on assault bike 

Handstand push-ups felt AWESOME today. Easier and easier. 

This gym is so clean, it's weird. I miss CSC already. But grateful to have a place to train. 

Muscle up attempts felt pretty good. Maybe I will get one out here! Not today though. 

Dumbbell and kettle bell selection is super limited - heaviest dumbbells are 45s or 55s, nothing heavier and no 50s. They have 70lb kettle bells - probably gonna have to use those for the farmer walk later in the week... (Nothing heavier). Also the ceilings are low, may have to do 2 rope climbs instead of one. 

Had to jerry-rig (jury-rig?) an incline bench, but it worked. These two movements felt fine, dumbbell bench was easy at that weight, which is why I did sets of 5 instead 5-5-4-4. Really focused on high elbows on the rows. 

These pull up bars are SLIPPERY. Shit. Opened with a set of 8, then 5, then 3s and 1s and 2s. Was at 35 at 5:00 exactly. Had 2 fails somewhere in there. Definitely have gotten used to using our taped bar for these, and it makes a huge difference. 

No airdynes, but they have a beautiful fleet of assault bikes. No idea on how to convert airdyne cals to assault bike cals, which didn't matter for today but will have to play with later in the week. 

Knee is close to where it was pre-cortisone shot, still a little more swollen than normal but the terribleness of yesterday is gone. 

Then I watched Kellie do Christine - it was fun to see her being challenged :)  

Tuesday

AM
shoulder prep
+
40:00 AirDyne @ Z1, off every 5:00 for 2-3 kipping handstand push-ups

PM
A. 1 muscle snatch + 1 hang muscle snatches, 4 x 1; :90 rest
B1. DB bench press w/knees & feet off bench, 5-5-5-5, 20X1; :60 rest
B2. Incline DB row, 4 x 4-5, 11X1; 2:00 rest
+
For time:
40 strict pull-ups, 20m heavy yoke carry every time you come off the bar
+
12 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM

complete; 3 across

PM

A. 73, 83, 88, 88

B1. 35, 40, 45, 50

B2. 40, 45, 50, 50

+

10:03 with 200 on the yoke; 12/6/6/4/4/4/4 (120m)

+

Complete 

Good day!

Muscle snatches felt a little more natural today. 

Started way too light on the dumbbell bench, even the 50s were pretty easy for 5. Incline rows felt a little harder than last week; elbows didn't get very high with the 50s so I didn't go up even though I got 5 reps. 

Strict pull-up/ yoke walk was tough. Happy to open with 12 unbroken (PR +2), but was hoping to hit slightly bigger sets after that. Spent a fair bit of time looking at the bar between sets, hoping to recover a little more to hit a bigger number. Can't complain though, pretty happy I didn't end up making any extra yoke walks with a missed rep at the end. 

Airdyne felt excellent. 90% was 1000-1100 cal/h. 

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 5 x 1.1; :10 between singles, :90 rest
C. Back squat, 3-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 5-7, 30X1; :90 rest
+
8 rounds for even times:
5 strict pull-ups
10 hand-release push-ups
10 row calories
:90 rest

AM

complete with the 35lb KB

PM

A. 100

B. 105, 110, 115, 120, 125

C. 240(3), 255(2), 270(1), 270(1)

D1. 75(3), 80(2)

D2. 45(7), 50(7)

+

1:37

1:33

1:36

1:32

1:36

1:33

1:31

1:31

Very happy to have a decent training day!

Snatches felt good, but not quite as smooth as last week.  Super pleased to have no misses.  Considered going for a bonus round at 130, but decided to be happy with hitting every rep and end on a good note.

Back squats felt much better than in the past few weeks, but I'm still slightly concerned that 270 feels as heavy as it does...

Rested way longer than 0:90 before the second round of 1-arm DB rows.  I could not grip the 80lb DB with my left hand for the life of me.  As soon as I rolled it off the bench, it would slip right out of my hand (this is the same problem I had when trying to use the 80s for Farmer's walks a few months ago).  I finally got enough of a grip on it to get 2 reps, but the tempo was shit.  I have a hard time believing 5lbs makes that much of a difference... is the diameter of the 80lb slightly bigger than the 75?  #childsizedhandproblems

8 sets felt really good.  Pull-ups all broken 3/2.  Rowed around 900cal/hour, +/- 20.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Tuesday 3 June

AM
45:00 AirDyne @ Z1, off bike every 5 for 2 dead hang to inverteds

PM
A. Squat clean & split jerk, 10 x 1 @ 165; begin a set every :60
B. Back squat, build to a tough set of 10 (leave a bit in the tank)
C1. 1-arm DB row, 3 x 4-5, 21X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 7-9, 20X1; :60 rest
D. L-sit on parallettes, 3 x max hold; rest as needed

AM
complete

PM
A. complete
B. 10 @ 225
C1. 50(5), 55(5), 60(5)
C2. 50(9), 55(9), 60(6)
D. 0:30, 0:20, 0:25

C&J all felt freaking fantastic today.  Every single squat clean was crisp and easy.  Back squats felt strong, was really nice to stop at 10.  Should have gotten a few more seconds on the second L-sit, but started laughing...

Tuesday 27 May

AM
45:00 AirDyne @ Z1, off bike every 5 for 3 chest-to-ring pull-ups

PM
A. Squat clean & split jerk, 8 x 1 @ 165; begin a set every :60
B. Back squat, build to a set of 20, add 5 from last week
C1. 1-arm DB row, 3 x 5-7, 11X1; :30 between arms, :60 rest
C2. DB bench press, 3 x 10-12, 20X1; :60 rest
D. L-sit on parallettes, 5 x :25; rest as needed

AM
complete

PM
A. complete
B. complete @ 215
C1. 40(7), 50(7), 55(7)
C2. 35(12), 45(12), 50(9)
D. almost complete; only made it 0:23 on the final set

Chest to ring pull-ups took a few reps to get the hang of; whenever I practice MU progressions I had been working on getting hips to rings, so the pull felt a little different.

Cleans and jerks felt fantastic today!  Initially, I thought hitting 165 for that many reps would be a tall order, but almost all of them were really crisp.  Very happy with this.

Eeesh.  Last couple of back squats were ugly, with my chest falling forward (which I have been trying really hard not to do anymore).  Hearing went fuzzy for a few minutes... 

Took 20:00 to finish the L-sits; did a set every 4:00, with one extra minute between the 3rd and 4th sets.  These have come a long way.

Really solid day!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 335 g	288	67g	0g	5g	0mg	184mg	14g	10g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 3.6 oz	99	0g	1g	23g	54mg	180mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocados - Raw, 54 g	86	5g	8g	1g	0mg	4mg	0g	4g
Snack
Strawberries - Raw, 225 g	72	17g	1g	2g	0mg	2mg	10g	5g
TOTAL:	1,904	206g	46g	167g	924mg	1,173mg	27g	23g