Saturday

AM
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 clean, 16 x 1 - you pick the weight; begin a rep every :30
+
For time:
30 Assault Bike calories
150 double-unders
30 deadlifts, 125

PM
5 rounds steady:
500m row
5 banded glute-ham raises, slow & controlled
:60 front leaning rest on ground

AM

A1/A2. complete 

B. DNF 

+

6:29

+

10:00 Assault bike, easy 

PM
skipped, no time and no interest


Power cleaned 103 twice, and both times felt like a shock-wave reverberate through my shoulder when I caught the bar, so ditched this piece.  

Assault bike and deadlifts were great; double-unders were AWFUL today.  No set bigger than 20.  30 calories in just under 2:00, RPMs >60.  Deadlifts split 20/10.  I would have been fine to hang on to the bar for all 30, I don't really know why I dropped it, other than that was my plan going in.

I kind of figured that today would be my last training day, and was sad that it was so anticlimactic.  But then, Stephen asked, "what about Monday?" and I agreed to re-test 10:00 max cals on the Assault bike.  That's a much more appropriate send-off.  And, perhaps... a deadlift max?? Hmmmm?

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 8 x 3 @ 55% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
+
AMRAP in 10:00:
10 row calories - damper @ 1
15m walking lunge
45 double-unders
15m walking lunge
+
3 rounds not for time:
9-12 moderate reverse hypers
20/side unweighted Peterson step-ups

AM

(made up yesterday's RTW)

10:00 Assault Bike

1000m row

10:00 Assault Bike

1000m row

10:00 Assault bike

1000m row

10:00 Assault Bike

(60:00)

+

10:00 mobility

PM
subbed panic attack

Turns out: SLAP tear + inferior labral tear, with synovial fluid leaking out of the capsule and pooling outside the joint. I think he said 3 cysts, which are a complication of a labral tear? Rotator cuff looked a little irritated on MRI, but nothing concerning there. 

Surgery on Tuesday. Not given the option to defer. 

I didn't even get to show Tim how much it's popping out of place, I guess Drew's video was enough.

4 weeks in a sling, but starting 3x/week with Mobility Fit at 1 week post op.

Fuck.

Monday

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

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 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. Safety bar squat, 3-2-2-1-1-1 all heavy, 20X1; 3:00 rest
+
8 sets:
:20 air squats
:10 rest
:20 double-unders
:10 rest
+
15:00 mobility of choice

AM

5 sets: 

5:00 Assault bike

walking lunge to GHD

15 hip extensions

walking lunge to erg

500m row

walking lunge back to Assault bike

(54:00)

+

MRI

+

Mobility Fit

PM

A1/A2. complete 

B. +170(3), +190(2), +200(1), +210(1)

+
complete
+
complete


Woke up at 2am filled with anxiety, which I still haven't shaken off.  I feel like I'm going to throw up, I'm so stressed out about this shoulder situation.  Had a full-on panic attack this morning at the MRI place, like heart racing and couldn't calm down, which I brought with me to Mobility Fit.  Kirk and Drew both thought I was overreacting, until I showed them what happens when I raise my arm over my head, and then they both gasped and said "WHOA."  Immediately, Drew checked on my insurance to see how many visits I had left (answer: plenty) - he said he's not a betting man but he guarantees that I'll be having surgery, and sooner rather than later.  Drew took a video of my shoulder dislocating and shot it to Tim, who responded within 10 minutes saying that the MRI hadn't come in yet, but that's a torn labrum.  Drew and Kirk spent a full 40 minutes trying to calm me down (oh, did I mention that I started crying?).  They're like "Don't worry, we do things differently, the recovery is much faster than you think," to which I responded "yeah, but how will I GET here?!"  I asked if there was any way that it would heal on its own, and they both almost started laughing, and were like "errrr... no."  So that was my morning.  I still want to hear it from Tim.  I'm terrified that either 1) the MRI will show nothing, and he'll say there's nothing he can do, or 2) the MRI will show that it's really, really fucked, and he'll say there's nothing he can do.  At this point, I'm almost okay with having surgery if that means it will be fixed.  Two more days.

I still don't understand how this happened.  Was it really just a freak thing?  Is my luck really THAT shitty?  No one who started at CSC has had an injury bad enough to require surgery (except for the obvious, sorry Stevo, you still win) - and now this will be my second surgery within a year.  What the actual fuck.

Totally overshot on the safety bar squats... I wanted to hit 200 for 2 and chickened out, then BARELY made 210 for 1 - and I don't think it's even possible to bail out of these, so I don't know how to make these heavy but doable.  Should I have asked for a spot? Wore Olys and a belt, but no sleeves.  Sorry for messing up the rep scheme.

Air squats felt good, I didn't count all the rounds, but the ones I did count were 20 reps in 0:20.  Really tried to bury the depth.  Double-unders were shit today, only one round was unbroken for the full 0:20.  Didn't count reps.

Saturday

AM
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 clean, build to a moderate single in 8:00
C. Dead hang to inverted, accumulate 5-10 controlled singles; rest as needed
+
For time:
5 deadlifts, 215 - set up women's bar w/1 45 & 3 15s on each side, then take off a 15 each set
50 double-unders
10 deadlifts, 185
50 double-unders
15 deadlifts, 155
50 double-unders
20 deadlifts, 125

PM
3 rounds for time @ 85%:
1000m row
:90 front leaning rest on ground

AM

A1/A2. complete 

B. 143, no gear

C. skipped 

+

4:23

PM
18:55

Shoulder was fine on the bear crawl and deadbug.

Stayed very cautious on the power clean.  No pain or popping out of place when cleaning, but I can't flip the bar over and return it to the hang without it slipping out of place.  The pull felt super easy at 143, right into the neck.  Hesitant to catch anything heavier than that.

Dead hang to inverted sounded like a bad idea in light of the current sitch. 

For time piece was kind of fun.  Deadlifts unbroken until the set of 20, split that 10/10 with a VERY short rest (one breath).  Tripped on the first set of double-unders at 32, the other two sets were unbroken.  Probably should have moved faster, I was kind of disappointed to see my time was over 4 minutes.

Kind of enjoyed having a second session that was a little more than Z1. Rowed at 2:07-2:09. First two FLRs broken 0:45/0:45, third one in 3x 0:30. Shoulder was just sore and achy, nothing sharp and no instability here. 

Intended to do shoulder stuff after the PM, but decided against it - shoulder is fucking pissed right now. My last two days at work have been insane, like nonstop experiments which require my right arm, maybe that's what is making it worse. It's a super deep ache through the joint itself, worse in the front. I kind of feel like digging up the Oxys from my knee surgery... 

I'm trying not to panic that it's now been 2 full weeks of rest, rehab, and anti-inflammatories and, if anything, it's getting worse. 

Wednesday

AM
30:00 Assault Bike @ Z1
+
10:00 mobility work of choice

PM
A. Safety bar squat, 12 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 3 x 10/side light/moderate; :60 between sides
+
AMRAP in 10:00:
10 Assault Bike calories
30 double-unders
50m Farmer's walk, 53/hand
+
3 rounds not for time:
10-15 light reverse hypers
15/side unweighted Peterson step-ups

AM

complete

+

shoulder stuff, 2 sets, same as yesterday

PM

60:00 @ Mobility Fit 

+

A. complete, +90

B. 25, 30, 35

+

4 + 10 calories 

+

complete

15 @ 90 across

stacked 2x 45, 2x 35 plates

Safety bar squats felt excellent today. I don't know what I was doing differently, but felt much more confident.

Dumbbell rows were fine. 

Double-unders were SHIT today. So annoying. Most sets broken 3 times. All farmers walks unbroken, no prob. Assault bike was good, 66 RPMs on the first 4 sets, and somehow managed to hit the final 10 calories in 0:30. 

Quick Q: WHY ARE THE PETERSON STEP UPS BACK? Just kidding, they weren't as bad as I remembered. 

Saw Tim today. I'm glad I didn't cancel the appointment, because while the pain is significantly decreased from where it was, something alarming happened this morning. I tested a kipping pull-up and felt something large "slip" in my shoulder. I've never felt anything like that and it terrified me. Fast forward to my appointment with Tim, and one of the first questions he asks is if I've had any popping, locking or catching mechanical symptoms. He tested a bunch of things and isn't all that worried about rotator cuff- it was probably just pissed off and taking the last 12 days off, coupled with the PT  and the ibuprofen is taking care of that. But, he said he is concerned about labrum. He did another test where I was lying on my back and he could pop my right shoulder in/out of place, whereas the left was solid as a rock. MRI scheduled for Monday, and he was pretty casual about "well we'll just fix it, maybe now or maybe later." Apparently it could be like a meniscus and the repair can wait, and he didn't count me out for the Open just yet. Just totally depends on what he sees on the MRI. And then he says, "Don't freak out!" Too late. 

Saw Kirk and Drew immediately after that and was pretty mad / sad. They both did another assessment and both independently said there were some concerning red flags about stability, although neither of them was able to reproduce the popping out of place. (It was so painful at my first assessment that we didn't get far in testing these things). They both tried to talk me off the ledge, saying that rehab with them is totally different than normal rehab, and the recovery is surprisingly fast. Which I totally get and appreciate, but it fucking blows that I'm in this position to begin with. And after my knee scope, which was totally, totally minor, it still took months to get back to 100%, so I'm really scared. 

Okay. There's not much else to say on the matter until Wednesday when I go back to see Tim for the results. Keeping up with the PT, ibuprofen and ice, and trying not to think about worst case scenarios. Easier said than done. 

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.  

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? 

Saturday

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

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 from blocks (bar just below knees), 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to a tough double
+
For time:
10 touch-and-go power snatches, 85
30 unbroken double-unders
8 touch-and-go power snatches, 85
30 unbroken double-unders
6 touch-and-go power snatches, 85
30 unbroken double-unders
4 touch-and-go power snatches, 85
30 unbroken double-unders
2 touch-and-go power snatches, 85
+
3 sets:
150m row sprint
5:00 walk rest

AM

complete

+

shoulder stuff

PM

1 single, 4 doubles, 1 single 

+

A1/A2. complete 

B. 123, 128F from mid-shin

C. 165 (PR +5)

+

4:47

+

0:28.8

0:28.8

0:28.7

Muscle-ups felt good today, huzzah! 

Power snatches felt slow and soft. Only deadlifted 128, didn't even pull. 

Bench press felt good! Considered going for 170, but decided to be happy with the PR and move on. 

Touch and go power snatches were AWFUL. The last 2 reps on all sets were a real struggle to hold on to. Grip was tired but more than anything my technique was just shoddy, these were some of the ugliest starfished power snatches in history. Took about 5 breaths before the double-unders each time, no issues hitting 30 unbroken on the first attempt. Felt Open-ish, and not in a good way. 

Row sprints were fine. 

Wednesday

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

PM
A. Back squat w/chains, 8 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 75; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:00 rest
+
For time:
75 toes-to-bar, 30 double-unders every time you come off the bar
+
3 rounds as cool-down:
250m row
25 air squats

AM

complete with 45 on the sled

PM

A. complete with 135 on the bar

B. complete 

C. 20, 25, 30(3) @ 165.5

+

9:20

+

complete


Meh.  Today was rough.  Felt more beat up than I was expecting.

Back squats felt better than last week, but still felt heavier than I would like.  

Axle lunge was fine.  Didn't wear any gear, would probably prefer to wear at least wrist wraps next time.  

Weighted CTBs felt excellent.  Extremely relieved to find that my two weeks of not counting, drinking a fair bit, and dozens of Christmas cookies didn't show up on the scale.

TTB/DU went about exactly as I thought it would (terrible).  My grip felt fatigued before I even started, and no amount of rolling or stretching helped.  Did 9 sets of double-unders, all of which were unbroken which was a happy surprise.  Stopped at: 15/25/32/37/42/47/52/57/64/75.  I lost my ability to kip more than 5 reps early, but it didn't occur to me to hang on and do a few strict after the kip was gone until closer to the end (explains why the last two sets were bigger). I don't know how to do better - grip fatigue is still such a big weakness.  Probably could have snuck out with 8 sets of double-unders if I added just one or two strict to each set of 5 kipping in the middle, but it still wouldn't be a good score.  (Edited to add: remember when 75 TTB for time in sets no smaller than 5 took me 22:57?  One of my first SHE testers in September 2012.  Sigh.  Progress.  Still not satisfied.)

I have a feeling I'll be more sore from the air squats than from everything else combined.  Some cool-down.

Sunday

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

PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders

AM

45:00 @ Ault Park

+

15:00 mobility @ home

PM

A. complete 

+

1:16

+

3:24

Today was a great day. I think the combination of talking about how I've been feeling with a variety of people, knowing I have a break coming very soon, and having a workout I can absolutely smash is magic. I haven't tracked my food since last Monday and I drank 4 nights this week (one of them to excess, eeesh), and getting a glimpse of how my life could be if training isn't a priority wasn't a pretty picture. I'm feeling like that was a good first step in blowing off some steam. Approximately 30 seconds into my hike this morning I just felt happier than I have in several weeks. Thank goodness. 

Barbell complex was just okay. Power cleans continue to feel excellent, but hang power cleans are hit or miss if they feel good (but no fails). Some were way better than others. Jerks were easy.

Super happy with the hspu/deadlift workout. I was a little worried going in, because my shoulders are still pretty sore from the other day. But once I started, I felt like I was flying through it. Everything unbroken. It's fun to be good at something. And that something is something I couldn't do at all 6 months ago. Thank you, Stephen, for giving me something I could smash. I needed that. 

Rested 15:00 between the two. 

The second piece wasn't as exhilarating as the first one, but still went very well. Split the handstand walk 15m/15m, otherwise everything unbroken. Shoulders are completely, 100% done. Yikes. 

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, 10 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 pronated pull-ups, 2-2-1-1, 21X0; :60 rest
+
8:00 @ 80%:
1 rope climb
10m prowler push, moderate grind
30 double-unders
10m prowler push
+
For time:
500m row @ 97%

AM

subbed 30:00 AirDyne @ Z1

PM
A. complete with 135 on the bar 

B. complete 

C. 45(2), 50(2), 55.5(1), 60.5(1) @165.5
+

4 + 1 rope climb with 140 on the prowler 

+

DNF, burnt-out headcase


It was pouring this morning, so skipped the outdoor AM session.  Might be able to make this up tomorrow...

Saw Drew Cook this morning - after his clinic, I was intrigued about dry needling and was wondering if it would help knock out this trigger point on my calf that has been bothering me pretty much the entire time my knee has been bad.  Um, that was intense.  I thought I had one trigger point, but turns out I had like 15.  And, I have to go back tomorrow because my hamstring is still jacked up post-op (news to me, I really thought it was back to normal...) and also there's something funky with my foot?  He had me make appointments for 6 weeks, but I guarantee I'm not going to keep them.  I don't have a co-pay, so I'll play along for a while...

Back squats got better as the sets went on.  Didn't really warm up a whole lot.

Pistols started out rough.  Tried a couple with no knee sleeves, and while I could do them on the right, I couldn't reverse direction at the bottom on the left and kept falling backwards.  Put on the bees knees (left only) and did 10 alternating, then put on the thinner black knee sleeve (left only) and did 6 alternating, then finally was able to do 2 or 3 shaky reps on the left with no knee sleeves.  They'll come back.  All in nanos.

Weighted pull-ups felt good.  The last single was very tough, but it's a 7lb PR for a pronated single... that's a PR for a pronated double, as well.

8:00 piece was fine.  All double-unders unbroken.  No issue on the rope climbs.  Took a wild guess on how heavy a moderate grind would be... it wasn't easy, but wasn't all that grindy.

Had absolutely zero motivation to do the 500m row.  I procrastinated for probably 20:00 before starting, and even sat down next to Duprie and asked him if he ever just "didn't want to."  I don't know what my deal is, because I know I'm sitting on a 1:39 PR.  Finally started the row, and it actually felt great - held 1:37-1:38 for approximately 380m, then as soon as it started to get uncomfortable, I stopped rowing.  Let me repeat that.  I had 120m remaining, hadn't fallen off my pace, and I just stopped.  I knew it was going to start to hurt and I just didn't care enough to go there.  I stood up, walked outside, sat down where James pees, and started crying.

I don't like being a headcase.  I need a break.

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
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. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest

AM

complete (minus last set of wall walks)

PM

complete, 2 singles, 4 doubles, 1 more single 

+

A1/A2. complete 

B. 120, 125F

+

6 + 3 hspus, with 165

+

254m

253m


So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment.  If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?  

Today was the best that muscle-ups have felt in many, many weeks.  Consistently caught the first one very high, and the doubles felt super easy today.  Went for a triple on one and was close, but not quite there.  This is a big relief.

Hang snatches didn't feel great.  I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips.  120 was pretty crisp, but caught the 125 with bent elbows and lost it behind.  Considered going for 125 again, but wasn't confident I'd make it, so called it there.

10:00 piece started off great and went downhill.  Jerks were very easy, 165 has become a weight I don't even have to think about.  First 3 rounds of HSPUs unbroken, but not easy at all.  Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2).  This is super annoying.  Why are strict so much easier for me?  Double-unders all unbroken except one early trip on one round, which was just a fluke.

Couldn't quite get to the pace I wanted on the row sprints.  Hung out at 1:36-1:38 throughout, no fading.  I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.

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%.

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
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. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest

AM

4 sets complete

PM

6 not-so-easy singles 

+

A1/A2. complete 

B. 115

+

0:45

0:44

0:43

0:43

0:42

0:43

all unbroken, with 165

+

231m

231m

232m


Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work.  I'm not a fan.  Looking forward to switching my schedule around a bit after Christmas... 

Muscle-ups felt terrible, all low catches and not aggressive at all.  I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.  

Hang snatches did not feel nearly as crisp as last week.  Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time.  The second set at 115 wasn't crisp or smooth at all, so called it there.  Mehhhhhhh.

Split jerk / double-under combo was the highlight of the day.  This was super fun.  Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately.  Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.  

Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading. 

Sunday

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

PM
A. Hang power clean gauntlet, 1 every :60 starting @ 125 and adding 5 every :60
B. Clean-grip deadlift, 8-6-4 moderate, 11X1; 2:00 rest
+
15.4 @ 85%
+
3 sets steady:
200m ski erg
60 double-unders
1:1 work:rest

AM

30:00 AirDyne @ Z1

+

15:00 mobility

PM

A. 180 power, 185 to parallel (video of both)

B. 195, 215, 225 - no belt

+

66, 2:28 (+17 and 0:47 faster split) (round of 15 hspus)

+

1:56 

1:55

1:57


Hang cleans felt much better than last week.  The 180 was a HPC PR +5, but I'm hesitant to say that the 185 was power.  It felt like a squat, and it looks exactly at parallel... but I'm super pleased that I'm continuing to get lower instead of wider as it gets heavy! 

No issues on the CGDL.  My hamstrings were actually a bit sore from these last week, which was a first - maybe I'm finally learning to pull with something other than my back.

Wanted to smash 15.4.  I didn't.  Huge improvement from 8 months ago, but it's still an extremely weak score (from 699 in the region to 430).  And yes, I know it said @ 85%, but I'm not sure how much faster I really could have gone without risking failing more handstand push-ups.  Did 3, 6, 5/4, 4/4/4, then the video of the 15 is linked above (tried for 3's, but one fail, ended with 2's).  Had 0:10 to get back to the wall - rushed one rep, I locked it out but fell away from the wall, so no-rep.  Heels were clearly over the line on all reps, but I had to move my hands significantly closer to the wall than I naturally would have chosen.  All PCs quick singles.  I really didn't feel like I was resting  all that much, but the video makes it painfully apparent that I'm spending an enormous amount of time standing around.

Ski / double-under was fine... skiied at 2:20-2:25/500m, intentionally broke the first two sets of DUs 40/20, tripped on the third set (38/21/1).

Saturday

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

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 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. Squat snatch clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)

AM

20:00 AirDyne @ Z1

+

10:00 mobility

PM

A1/A2. complete 

B. 115, 120, 125(F#4)

+

12

70, 14 to 9'

74

+

complete with 35/hand


Everything felt great today!

Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat.  Don't really know what happened on that one miss, I think I just got a little lazy.  Took an extra 0:10 then hit the 5th rep, no prob.

Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together.  Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute.  No fails, no issues, but not confident at all to try for any doubles. 

Wallballs felt pretty good in the beginning.  Broken 20/15/15/10/10.  Shoulders got pretty fatigued in the last minute.

Double-unders cooperated for the most part; tripped at 41, then small sets after that.

Sad to see Kellie go... it was so nice having her around this week! 

LOVE

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. Hang power snatch, build to a 3RM
+
6 sets even:
2 split jerks from the blocks, 165
35 double-unders
:90 walk rest
+
3 sets:
:40 row @ 97%
5:20 walk rest

AM

3 sets complete

PM

complete; a bunch of easy singles, one double 

+

A1/A2. complete 

B. 120

+

0:41

0:39

0:38

0:39

0:40

0:38

+

209m

209m

207m

Solid day! And it was really nice to do my normal Thursday stuff without feeling rushed. 

Muscle-ups felt great, but kept hesitating on the double for some reason. 

Pleased with the hang snatches today - these went much better than last week. Deadlifted 125 and it felt heavy, gave up. 

Split jerk / double under combo was really solid today. All split jerks crisp and easy, all double-unders unbroken. Huzzah!

Row sprints are getting gross. 0:40 is a long time. 

Sunday

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

PM
A. Hang power clean, build quickly to a heavy single
B. Clean-grip deadlift, 10-8-6 moderate, 11X1; 2:00 rest
+
8:00 @ 80% of [1 hang power clean @ 88% of best load in A + 3 strict handstand push-ups to Open standard]
4:00 rest
For time:
90 double-unders
30 ski-erg calories
90 double-unders

AM

subbed 13:00 AirDyne @ Z1

PM

A. 165, 175Fx2

B. 155, 175, 195 - no belt

+

11+1 HPC @ 145

+

6:10

PM2
90:00 rock climbing @ Climb Time


Hang power cleans felt pretty terrible today.  The first miss at 175 was close, just too forward to save it.  Only deadlifted it the second time, and kind of didn't know what to do with the bar from there - it felt super heavy.  It kind of felt like the same problem I was having with the hang snatches from the other day, where I just didn't know how to engage my legs from the hang position. 

Clean-grip deadlifts felt good.  Kind of guessed on what a "moderate" weight would be here... 

Hang power cleans continued to feel like shit in the 8:00 piece, but no misses (some quite ugly, some less ugly).  All strict HSPUs unbroken.  Had Kellie watch a few reps while I warmed up to make sure my heels were over the line, then made chalk handprints to make sure that I always put my hands in the same place.  Made sure to flex my feet to raise my heels as much as possible at the top, but there was no one watching these reps and I didn't video, so I'm just assuming that I was consistent enough to ensure these were all to Open standard.  I did have to adjust to a slightly narrower position and slightly closer to the wall than I had been doing, but not a huge change.

Double-unders were great on the first set; tripped at 67, then a few small sets to finish the 90.  Skiied at >800 cal/h.  Second set of double-unders was complete shit; no set bigger than 25, and lots of trips on the first jump, which added an enormous amount of time.  I really think my rope is just a quarter of an inch too short, and when I get fatigued and my arms drift away, the rope no longer grazes the ground...

Had a work outing to Climb Time today, and Kellie and Chelsea joined me!  This was super fun.  It was really cool to learn something new and, as cheesy as it sounds, use your fitness outside of the gym.  I'd like to go again!

Not pictured: the ground, approximately 6" out of frame...

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. 1 power snatch + 1 hang power snatch, build to a tough set for the day
+
5 sets even:
3 split jerks from the blocks, 155
40 double-unders
2:00 walk rest
+
3 sets:
:35 row @ 97%
4:55 walk rest

AM

3 sets complete

PM

failed 2, made 2, moved on 

+

A1/A2. cut to 3 sets 

B. 105, 115FHPS

+

complete, a little over a minute if I tripped (sets 1-3) and a little under a minute if unbroken (sets 4-5)

+

183m

182m

178m (handle flew out of my hands in the middle)


Today was pretty terrible.  I got to the gym after 6pm, which is way too late for this much volume.  I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program.  But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.

Barely warmed up at all, which explains the fails on the first 2 muscle-ups.  These felt horrible today, and I didn't feel like spending 10 minutes here.

Cut the A1/A2, and didn't rest at all between movements.  Again, didn't feel like spending 10 minutes doing this.

I was excited for the snatch complex, but these felt terrible.  My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch.  I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body.  Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable.  I don't know what the deal was.  Dropped back down to 105 and couldn't do that again either, so... wtf? 

No belt on the split jerks, but did wear Olys.  Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.

Row sprints actually felt pretty good, until the handle flew out of my hands.  I'm surprised I didn't lose more than 4m with this mishap.

Shitty couple of days.  Busy day tomorrow, then Kellie comes on Saturday!

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.