Tuesday

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

PM
A. Split jerk, 1-1-1-1-1-1 heavy but not maxes; begin a rep every 2:00
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 4 x 10-12m tough; :60 rest
C2. Ring rows, 4 x 5-10 in challenging set-up, 20X1; :60 rest
+
5 sets:
6 alternating DB snatches, tough but fast
125m row @ high effort (whatever that means for you now)
4:00 walk rest
+
800m walk cool-down

AM

30:00 complete with AirDyne, row, plank and side plank

PM

A. 175, 185, 190, 195F, 195, 195 - off the rack, no belt

B. complete, no hook grip

C1. 55/hand for 12m across 

C2. 7, 6, 6, 5, feet on 20" box 
+
0:52
0:52
0:52
0:51
0:51
with 55lb dumbbell
+
complete


To say that I came into the gym today in a bad mood would be the understatement of the year.  Had a very stressful and long day at work, and was already in the mindset that training later in the evening would suck.  Emily, I'm very sorry for being so grumpy.  I really did enjoy seeing you!  Let's just say that I will not be arriving at the gym at 5:45pm again (unless it's Thursday).  If I can't play hooky for a couple of hours in the early afternoon on Mondays and Wednesdays, I'm not coming until 6:30 at the earliest.  This was the worst.  However, my anger must have fueled me, because everything actually felt fantastic.

Jerked from a rack, since Emily was cleaning off the blocks.  Dumped the bar, stripped metal plates, and power cleaned 125 back up each time.  These felt AWESOME today.  Missed the first 195 just an inch in front, but the second attempt at 195 was one of the crispest/best heavy jerks I've ever done.  The final rep at 195 was a little soft on the catch, but wasn't in danger of losing it.  Did all these beltless.

Power snatches off the blocks FINALLY felt good.  All of these were crisp and easy.  Still focusing on a perfect set-up - I'm finding that if I really concentrate on engaging my lats and scaps, I don't need to worry about the bar flying out of my hands so much.

Walking lunges were fine.  I'm not sure if I set up the ring rows correctly - I had my feet on the box so that at the bottom position of the ring row, my head was below the height of my feet.  I tried to keep from piking my hips, but the whole set-up was pretty awkward.  They got tough for sure.

Dumbbell snatches got better with each round, this was fun.  Miscalculated and only took a 3:00 rest between sets 2 and 3, but didn't notice until just now when I was entering my results...

Wednesday

AM
15:00 AirDyne @ Z1
+
Crossover Symmetry "activation" circuit
+
15:00 mobility work of choice

PM
A. DB snatch, build to a 10RM/side - controlled touch-and-go
+
For time:
2000m row OR "300FY" - your call...

AM
complete

PM
A. 55

+

8:08.7 (PR by 0:14.1)

LOVE the crossover symmetry - today was my first time using it. Planning on including this in my warm-up most every day, unless there's some reason I shouldn't? 

DB snatch was fine; grip was a little shaky on the last 3 reps on the left arm, but the right was solid. 

Super pleased with the row PR - ended up exactly where I was hoping (sub-8:10). Went out at 2:01-2:02, but couldn't hold that in the middle, and drifted to 2:04-2:07 for a couple hundred meters (like 1000-1500ish). Back under 2:05 by 1500, but didn't really kick it in until 1650-1700. Held 1:55ish for a bit and finally down to 1:49 in the final 50 meters. This was a great effort for me for today, not much else I could have done. Huge improvement since October.  Legs got pretty heavy by the end, but grip was fine and felt really good aerobically. Would eventually love to get under 8:00, but I think the easiest way to do that would be to grow 6". 

Wednesday

AM
4-6 sets @ Z1:
300m ski erg
15 AirDyne calories
5 wall balls, 14 to 9'
10 unweighted hip extensions, 10X1

PM
A. 1 clean-grip deadlift + 1 clean pull (emphasize shrug/arms), 4 x 1 @ 185; begin a set every 2:00
B1. Power clean clusters, 3 x :30 @ 135, :90 rest
B2. Ring dips, 3 x :30; :90 rest
+
5:00 @ 90% of [10 alternating DB snatches @ 50 + 40 double-unders]
5:00 rest
5:00 @ 90% of [100m ski-erg + 10 hand-release push-ups]

AM
6 sets complete

PM
A. complete

B1. 6, 8, 8

B2. 9, 8, 8

+

3 rounds + 3 snatches

+

5 rounds


AM stuff felt really good this morning, and I finally had a Wednesday where I wasn't short on time and could do the full 6 sets. Knee continues to behave, 14lb wall balls were fine. Still catch myself protecting it a bit (slightly loading the opposite leg). I'm trying very hard to stop doing that, because there's absolutely no pain - I'm anticipating that it will hurt, but it doesn't. 

Clean pulls finally felt pretty strong today - although, I wish I could reproduce this at heavier weights.

Didn't realize that I had a broken collar, and the clip and one of my 5lb weights fell off the bar in the middle of my first set of 0:30 cleans - dammit! Should have been good for 8 reps on all 3 sets.  These felt super easy today.  All singles.

Ring dips felt better than last week, but still got tough - was opening with a solid set of 4 or 5 each time, but then mostly singles.

Felt like I was moving pretty slowly on the DB snatch / double-under piece.  The dumbbell actually felt really light, but I just couldn't make myself cycle through the reps any faster.  First two sets of double-unders unbroken, tripped twice on the last set.  Still getting used to the new rope, I can't tell if I like it or not yet... 

And that ski erg / push-up thing - holy triceps, Batman.  That's all I have to say about that.

Wednesday

AM
3 sets @ Z1:
750m row
30 AirDyne calories
50m reverse sled drag
15 hip extensions, 2021

PM
A. Clean-grip deadlift w/chains, 12 x 1 @ 225 + heavy chains, 11X1 - emphasize speed!; begin a set every :30
B1. Weighted glute-ham raises, 3 x 5-10, 20X1; :30 rest
B2. Ring support (top of dip), 3 x :60 accumulation opening w/a max hold before chipping away; 2:00 rest
+
3 sets @ increasing effort (75-85-95%):
12 alternating DB snatches, 55
12 burpees
50 double-unders
2:00 rest
+
10:00 AirDyne @ 85%

AM

complete with 135 on the sled

PM

A. complete

B1. +30(10), +35(8), +35(7)

B2. 0:33/0:16/0:11, 0:20/0:15/0:10/0:08/0:07, 0:20/0:10x4

+

3:07

2:48

2:32

+

126 calories

Solid day.  Short but not easy.

CGDL and GH raises felt good, but ring support hold seems to get more and more difficult each week.  I try to wait as long as possible before looking at the clock on the opening hold and today it was shocking that so little time had passed.

3 sets at increasing effort was really tough but I kind of liked it.  Went out real slow on the first set, but was still breathing pretty hard by the end.  I kind of panicked that, even as slow as I felt I was moving, I went out too hot on the first one, but I clearly was able to pick up the pace.  DB snatches felt solid, took a few breaks on the first two sets where I stepped away from the DB for a second or two, but the third set was straight through, no pausing.  Burpee speed was the easiest to manage effort.  Double unders were a hot mess today, especially in the second and third sets.  Need to continue to work on hitting these under fatigue.  I think the 3rd set was broken 3 or 4 times.

Wasn't exactly sure what 10:00 @ 85% meant... kept it between 700-800 cal/hour the whole time.  It felt almost like a 300FY if I was sandbagging it (but the aerobic part only, without the leg burn).  Definitely more effort than Z1.  I think I did that right?

Wednesday

AM weight @ home: 167.7

PM weight @ gym (including belt): 173

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

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

AM

complete; +50 on the reverse hyper

PM

A. 310 (clean-grip PR+5)

B. 226 (173+53)

+

8:52

+

5:36

+

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

AM session felt awesome this morning.

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

Flat surface dips felt really strong today.  

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

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

Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.

Sunday 4 May

3 sets not for time:
3 dead hang to inverted
6 alternating DB snatches, add weight each set
50 double-unders
+
3 sets:
max unbroken wall balls, 20 to 10
200m run @ 90% aerobic
2:00rest
+
400m light/moderate sled drag, alternate forward & backward as desired but stay moving throughout

Complete
DB snatches: 40, 50, 55
All 3 sets of 50 double-unders UB (!!)
+
11, 12, 13 wall balls
+
Complete with +90 from the waist

Not sure I was doing the DH2I correctly.. DB snatches felt good, the hardest part was lowering the DB under control (can I use 2 hands?) And holy shit! Where did those double unders come from?! 

Wall balls were a struggle today. Had a hard time hitting 10' consistently and smacked myself in the face once. Did these in gym shoes, because I didn't want to run in lifting shoes, but normally I would have done the wallballs in lifting shoes. Didn't time the rest... Walked back from the 200m pole then took another 0:60 inside. Edited to say: SHIT, just realized I only ran 100m... 

That was a good weight for light/moderate - kept moving the whole time, went backward twice. 

Lunch @ Sleepy Bee - bacon omelette, GF toast, potatoes

+

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 64 grams (2 tbsp)	380	12g	34g	16g	0mg	0mg	4g	6g
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
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 120 g	104	30g	1g	1g	0mg	82mg	6g	3g
Trader Joes - Raw Organic Coconut Oil, 1 tbsp (15ml)	120	0g	14g	0g	0mg	0mg	0g	0g
Snack
Strawberries - Raw, 5 medium (1-1/4" dia)	19	5g	0g	0g	0mg	1mg	3g	1g
Trader Joe's - Greek Style 0% Nonfat Plain Yogurt, 1 cup (56.8 g)	120	7g	0g	22g	0mg	70mg	6g	0g
TOTAL:	1,613	126g	74g	133g	160mg	553mg	22g	16g

Tuesday 27 August

AM:
45:00 AirDyne @ z1; got off the bike every 5:00 for mobility

PM:
A. Hang squat snatch from below the knee, 15 x 1; begin a set every :60
B. 1 halting snatch-grip deadlift + 1 snatch pull, 3 x 1; 2:00 rest
C. Front squat, 5 x 3-4, 4111; 3:00 rest
+
For time:
20 CTB pull-ups
12 power cleans, 155/105
16 front squats, 155/105
20 alternating DB snatches, 70/50
16 front squats
12 power cleans
20 ring dips

A. 65, 75, 80, 85×2, 90×2, 95×2, 100×2, 105×2, 110×2 - these felt really good today
B. 120, 125, 130 - these felt impossibly heavy
C. 135, 145, 155, 160, 165(3) - tempo sucks
+
19:37 or 19:47 – ring dips were frustrating and took several minutes.  CTB all fast singles - need to practice kipping again.  PCs and front squats weren't that bad, but the DB snatches were surprisingly tough.  Keeping the DB horizontal was definitely easier.