Friday - 24 weeks post-op

A)
Front squat
3-3-2-2 moderate/tough, 20X1; 3:00 rest

173(3), 193(3), 203(2), 213(2)

B)
3 sets
15 Russian kettlebell swing
10 Assault Bike calories @ high effort
2:00 walk rest

Complete with 70
~75 RPMs

C)
3 rounds for time @ high effort
15 perfect unbroken Australian pull-ups
15 air squats
30 double-unders

4:43
First round unbroken with bar on 8th hole
Second round broken into 3 sets with bar on 8th hole
Moved bar to 6th hole for the third round but still had to break into 3 sets

Tuesday

A)
Every 2:00 for 4 sets
15m straight arm prowler push, moderate indoors - grindy is good

Complete with 140

B)
4 sets
500m row @ 2:00.0-2:00.9/500m
2:00 walk rest

2:00.6, 2:00.4, 2:00.5, 2:00.5

C)
4 sets
50 double-unders
:60 rest

Complete

Friday - 23 weeks post op

A)
3 sets
3 front squats (barbell) - you choose weight
250m row @ high effort
2:00 walk rest

 143 across, 1:48-1:47-1:46/500m avg

B)
3 sets
12 perfect unbroken Australian pull-ups
.3 mile Assault Bike @ high effort
2:00 walk rest

 Complete with bar on 8th hole down; ~70RPMs

C)
3 rounds for time @ high effort
12 Russian kettlebell swings
12 goblet squats
36 double-unders


4:29 with 53

Monday

A) Back squat: 5-5-5, 40X1; 2:00-3:00 rest

185, 205, 205 - shoulder loosened up set by set and the difference wasn't nearly as noticeable by the end... makes sense, since this is the first time I've put it in that position and external rotation is still a bit stiff

B) 1-arm DB row (bench supported): 3 x 7-10/side, 20X0; :45 between sides

40, 45, 50(7)

C) 10:00 for reps & movements quality: 2 perfect push-ups 4 deadlifts, 145 8 alternating pistols 32 double-unders

6 rounds + 4 deadlifts

D) 3 sets: 10 glute-ham raises 10 Russian twists (1 = 1 in each direction)

Complete

Friday - 21 weeks post-op

A) 3 sets

10 alternating safety squat reverse lunges, as heavy as possible w/no danger of failing
250m row @ high effort
2:00 walk rest

B) 3 sets

15 light/moderate Russian kettlebell swings
60 double-unders
2:00 walk rest

C) 3 rounds easy pace

10 natural knee extensions
10 Australian pull-ups
15m plate pinch carry, 25/hand

A. complete with 163 across; 1:53, 1:52, 1:51/500m avg

B. complete with 53 across

C. complete with bar at 15th small hole down

+

400m one-arm Farmer's walk with Chels, 35

Friday - 5 months post-op

AM

30:00 AirDyne

PM

A) Safety squat alternating reverse lunges

build to a heavy (not maximal) 10

B1) Natural knee extensions

3 x 10; :60 rest

B2) Australian pull-ups

3 x 6-8 in more challenging set-up than previous week; :60 rest

C) For time

50 double-unders
10 Russian kettlebell swings, light
40 double-unders
10 Russian kettlebell swings
30 double-unders
10 Russian kettlebell swings
20 double-unders
10 Russian kettlebell swings
10 double-unders

D) 1 set

max distance plate pinch carry, 25/hand

A. 183

B1. complete

B2. 8 across with bar on 15th small hole from the top

C. 3:43 with 35

D. ~28m 

Monday

A) Safety bar squat

5-5-5, 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 6-8 20X0; :60 bewteen sides

C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps

30 double-unders
10 glute-ham sit-ups
10 alternating pistols

D) 3 sets not for time

:30 Sorensen hold
:30 front leaning rest on ground

A. 203, 223, 233(4) - not confident on the last rep without a spot

B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side

C. complete

D. complete

+

3 sets:

5 banded pull-ups, green band

5 dip progressions

+

5 strict pull-up singles, with s-l-o-w eccentric 

Friday - 19 weeks post-op

A) Safety squat alternating reverse lunges

4 x 8-10 total; 2:00 rest

B1) Natural knee extensions

3 x 10; :60 rest

B2) Australian pull-ups

3 x 7-10 in more challenging set-up than previous weeks; :60 rest

C) For time

60 double-unders
60 glute-ham sit-ups
60 double-unders

D) Not for time

90m plate pinch carry, 35/hand - break and rest as needed, goal is 15m increments

A. 173, 183(8), 183(8), 183(8)
B1. complete
B2. complete with bar on 10th hole from the top
C. 5:25
D. complete but all 15m increments broken once

Monday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Safety bar squat

3-2-1-1-1, 41X1; 3:00 rest

B) Unsupported 1-arm DB row

3 x 8-10, 20X0; :60 bewteen sides

C) 10:00 steady, focus is on quality movement/positions over reps

10 alternating pistols
15 double-unders
:20 front leaning rest on ground

D) 3 sets not for time

30 band good mornings
15 glute-ham sit-ups

A. 203(3), 223(2), 233, 238, 238
B. 30, 35, 40(10)
C. complete
D. complete with green band

So happy to feel like I'm training regularly again! The 10:00 piece was super fun. No issues with double-unders or planks, and pistols are smoother than they've ever been. 

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.

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.