Saturday

A)
Snatch-grip deadlift
2-2-2-2 (4 sets for A1 but only 3 for A2 again), 31X1; :60 rest

153, 173, 183, 183

B)
1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)
3 x 4-5/side, 21X1; :30 between sides, :60 rest

25(5), 30(3), 30(3) - it's hard to hit the rep ranges with such big jumps in dumbbell weights - I could do more than 5 at 25, but there's a big difference at 30lbs...

C)
60:00 Assault Bike @ Z2 - last week here
off every 10:00 for 15 glute-ham sit-ups

Complete, 52-53 RPMs

Saturday

A) Snatch-grip deadlift: 3-3-3-3 (4 sets for A1 but only 3 for A2), 31X1; :60 rest

133, 143, 153, 163

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg): 3 x 5-6/side, 21X1; :30 between sides, :60 rest

25(6) across

C) 55:00 Assault Bike @ Z2: off @ 11:00, 22:00, 33:00, & 44:00 for 16 glute-ham sit-ups

Complete, 52-53 RPMs

Saturday

A) Snatch-grip deadlift (no halting this week)

5-5-5, 31X1; :60 rest

B) 1-arm DB shoulder press from bottom of lunge (opposite arm of front leg)

3 x 6-8/side, 21X1; :30 between sides, :60 rest

C) 50:00 Assault Bike @ Z2

off every 5:00 for 4 glute-ham raises + 6 glute-ham sit-ups

A. 123 across - unable to maintain a goddamn hookgrip

B. 20(8), 25(6), 25(5)

C. complete, 52-54 RPMs

+

all the shoulder stuff between B&C

first time reaching back with both hands on the glute-ham sit-ups!

Saturday

AM

30:00 AirDyne @ Z1

PM

A) Halting snatch-grip deadlift (:01 pauses 1" off ground & just below knees on way up & way down)

6 x 1; :90 rest

B) Seated 1-arm DB shoulder press

build quickly to a challenging 5 for each side (can be different loads)

C) 48:00 Assault Bike @ Z2

off every 6:00 for 5 glute-ham raises + 6 glute-ham sit-ups

A. 123, 133, 143, 153, 153, 153
B. 25(R), 35(L)
C. complete
+
all the shoulder stuff between B&C

Saturday

A) Snatch-grip deadlift

3-2-1-1-1, 31X1; :60 rest

B) Seated 1-arm DB shoulder press

5 x 3-4/arm starting w/R and matching w/L, 21X1; :30 between arms, :60 rest

C) 40:00 Assault Bike @ Z2

off every 5:00 for 5 glute-ham raises

A. 133(3), 143(2), 153, 163, 173

B. 20, 25(4), 25(3), 25(2), 25(3)

C. complete, 52-54 RPMs

Added between B&C: 

3 sets of 10: 

hammer curl, 15/hand 

bicep curl, 12/hand 

tricep kickback, 15/hand 

+ 

3 sets of 10: 

side-lying external rotation, 3/hand 

elbow-on-knee external rotation, 3/hand 

serratus punches, 20/hand 

+ 

3 sets of 10: 

seesaw bench press, 20/hand 

1-arm row, 30/hand 

+ 

3 sets of 5: 

strict pull-ups, green band 

dip progressions

Saturday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

PM
A) Snatch-grip deadlift
3 x 6-8, 31X1; 3:00 rest
B) Seated 1-arm DB shoulder press
3 x 6-8/arm starting w/R and matching w/L, 21X1; :60 between arms
C) 30:00 Assault Bike @ Z2
off every 5:00 for 15 unweighted hip extensions

A. 83(6), 83(8), 83(8)

B. 10(8), 15(8), 15(8)

C. Complete, 54-55 RPMs


Thumbs/grip totally the limiting factor on the SGDL - could have added a little on the 3rd set, but didn't see the point in pushing it on day 1.

DB shoulder press felt great. Excited to build this back up.

Saturday

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

PM
A. Power clean, build to a moderate touch-and-go double
B. Barefoot single-leg Romanian deadlift, build to a very heavy triple/leg
C1. DB shoulder press from seated on floor position, 3 x 6-8, 20X1; :60 rest
C2. 1-arm DB row, 3 x 4-8, no tempo but still ensure a high elbow @ the top; :60 between arms, :60 rest
+
2000m row @ Z1, off every 500m for 5-10 touch-and-go double-overhand axle deadlifts - you pick the weight

AM

complete @ home

30:00 AirDyne @ Z1, off every 5 for 10 air squats + 5 perfect push-ups + 0:30 handstand hold against the wall

PM

A. 145, 155x1 - nanos, no belt, no hook grip

B. 145, 155x1/each leg

C1. 25, 30, 35(7)

C2. 55, 60(4), 60(5)

+

complete

6 across with 110


Picked up the cold that's going around... woke up feeling pretty shitty.  Grateful for a kind of chill day, and hoping to feel better by tomorrow.

I don't feel comfortable cleaning anything over 155 without a hook grip - the bar slipped out of my hands on the one rep at 155, so called it there.

The 145 single-leg RDL wasn't "very heavy", but I couldn't get a second rep at 155 (tried twice on the left, only once on the right). I think the issue was mostly balance, but my upper quad/hip flexors felt really tight at the heavier weight.  Pretty sure I was still doing a 31X1 tempo on these, even thought it wasn't specified.

DB press from a seated position was very strange, it was so hard to clean the 35lb dumbbells! I now have a much greater appreciation for the paraplegics who are cleaning barbells and shit.  That's hard.  Dumbbell rows were the same as usual.

As far as I can recall, that was my first time deadlifting the axle bar.  My child-sized hands were not amused.

Wednesday

AM

mobility @ home

PM

A. 1 KB snatch + 1 KB windmill, build to a tough single/side
B. Clean-grip deadlift, 12 x 1 @ 1RM clean, 10X0; begin a rep every :30
C1. 1-arm DB shoulder press, 2 x 5-7/arm, 20X1; :30 between arms, :60 rest
C2. 1-arm DB row, 2 x 7-10/arm, 21X0; :30 between arms, :60 rest
+
10:00 focused mobility work of choice

A. 53

B. complete @ 201

C1. 30(7), 40(7)

C2. 40(10), 50(10)

+

complete

Super chill day.  KB snatch was a little dicey, failed the 53 on both sides before getting it successfully.  Once it was up, the windmill was easy.

CGDL were super fast and easy.  DB stuff was fine, nothing to report.

Feels like the offseason.

Tuesday

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

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

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

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

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

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

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

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

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

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

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

Tuesday

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

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. 1 high snatch pull + 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Back squat, build quickly to Saturday's anticipated opener (heavy but a guaranteed good rep)
C1. 1-arm DB row, 2 x 7-9/arm moderate/tough, 11X1; :30 rest between arms, :30 rest
C2. 1-arm DB press, 2 x 5-6/arm light, 40X1; :30 rest between arms, :30 rest
+
3 rounds for even times:
500m row
3 wall walks
30 double-unders
3:00 rest

AM

complete

+

shoulder stuff

PM

A. 53, 53, 53, 53, 63, 63

B. 285 (video)

C1. 40(9), 50(9)

C2. 25(6), 30(6)

+

3:30

3:20

3:17

Snatch complex felt really easy and crisp.  Kind of like the tall snatch...

Built very quickly to the 285 back squat (135, 185, 225, 255, 285, with minimal rest).  285 felt heavy, but I think it was mostly because I made a large jump... at least depth was better than last week's 290.

3 rounds were nice and easy (probably too easy... oops).  Rowed at 2:16-2:18 and tried not to waste any time on the wall walks.  Tripped at 26 on the first set of double unders, but the 2nd and 3rd sets were unbroken.  Definitely could have rowed a bit faster (at least 2:10 or so) and still maintained even times.