Friday - 22 weeks post-op

A) 3 sets: 5 front squats (barbell) - you choose weight 250m row @ high effort 2:00 walk rest

113 across Row ~1:47/500m No issues with the front squats, but didn't feel like being overly aggressive on day 1

B) 3 sets: 10 moderate/tough Russian kettlebell swings .3 mile Assault Bike @ high effort 2:00 walk rest

70 across Misjudged how long 0.3 would take (0:43) and went out way hot on the first one (76-78 RPMs), then settled in to 66-70 RPMs for the remainder

C) 3 rounds @ high effort: 10 Australian pull-ups 20 air squats 30m Farmer's walk

4:55 with 53/hand Bar on 12th hole down - got very tough on the second and third rounds; slowed down to ensure every rep was still perfect

Wednesday

AM

20:00 AirDyne

+

ROM/mobility

PM

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Barbell single-leg Romanian deadlift

3 x 4-5/side; :90 between sides

C) Goblet squat

3 x 15-20 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 1 lap around rig/side; :60 between sides

E) 4 sets

:25 Assault Bike @ 97%
4:05 walk rest

A. complete

B. 123(4), 123(5), 133(4) - balance and grip

C. 20 across - breathing

D. 53 across

E. complete, 82-85 RPMs

Wednesday

A) Single-leg unweighted hip hinge

3 x 8/side slow & controlled; :60 between sides

B) Barbell single-leg Romanian deadlift

3 x 5-6/side; :90 between sides

C) Goblet squat

3 x 15 @ 70; 2:00 rest

D) 1-arm Farmer's walk

3 x 45m/side; :60 between sides

E) 5 sets

:20 Assault Bike @ 97%
3:40 walk rest

A. complete

B. 103, 113, 123(5)

C. complete

D. 53 across

E. complete, 86-90 RPMs

Wednesday

AM
20:00 AirDyne @ Z1
+
ROM/mobility

PM
A) Single-leg unweighted hip hinge - treat this as a warm-up
3 x 6/side slow & controlled; :60 between sides
B) Barbell single-leg Romanian deadlift
3 x 6-8/side; 2:00 rest
C) Goblet squat
build to a moderate set of 20 - just want to get an idea of what's reasonable for big set, what the limiter is, etc.
D) 1-arm Farmer's walk
3 x 30m/side; :30 between sides
E) 5 sets
:30 Assault Bike, increase effort so :00-:05 is easy, :05-:15 is high aerobic effort, :15-:30 is a sprint
3:00 walk rest

A. complete
B. 63, 83, 93(8)
C. 70 - no real limiter other than hesitation cleaning it
D. 35, 53, 53
E. complete, 88-90 RPMs on the first 4, 86 RPMs on the 5th


Today I finally felt like we were getting back into the swing of regular training. Everything felt great!

Wednesday

A1. Safety bar alternating forward lunges, 3 x 6-8 total; :10 rest
A2. Jumping switch lunge, 3 x 16 total; 2:00 rest
B1. Glute-ham sit-ups, 3 x 12; :10 rest
B2. Russian twists, 3 x 20; 2:00 rest
+
10:00 Assault Bike @ Z2
200m 1-arm Farmer’s walk, 53
10:00 Assault Bike @ Z2

A1. +110, +120, +130(6)

A2. complete 

B. complete 

+

complete with 55lb
54-55 RPMs throughout, a little over 9 cal/minute


After the ab piece, my hair fell out of my ponytail and as I was fixing it, my shoulder partially dislocated. Then it did it again. And again. It's exactly the same as it was before, except it hurts 100X worse.

Emailed Drew a heads up, but I see him first thing tomorrow morning. Texted Tim, his response was "crap, thanks for letting me know" and he said to have Drew call him after tomorrow's appointment, and he'll review my MRI with the radiologist in the morning. Which is great, except that it wasn't dislocating when I had the MRI two weeks ago.

FUCK. MY. LIFE. 

Friday

AM @ MobilityFit
15:00 Assault bike
+
passive ROM
lower trap isometric holds

PM

A. Safety bar squat, 8 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
For time:
1 mile Assault Bike
200m 1-arm Farmer's walk, moderate/tough
1 mile Assault Bike
100m walking lunges
+
3 sets:
15/side light lying 1-leg banded curls
15/side light seated banded leg extensions
:30 hollow rock

A. complete

+

12:06 with 53lb 

+

complete with purple band


Drew was visibly relieved to hear that there is no tear and the anchors are solid. He thinks that the volume of rehab I was doing early on just surpassed my threshold and set off this cycle of inflammation. He said it was really deceiving because I had great ROM from day 1, and since there was no tendon involvement, I had maintained strength from day 1, so without acute structural limitations we just exceeded the tolerance of the joint.

The plan moving forward is to back off for several weeks and let the cortisone work its magic. I'm back to post-op week 1 protocol, completely starting from zero. He (and Mattie) spent the whole hour working end-range ROM today, which brought me to tears because it was so, so painful. I almost threw up at one point. I can't believe this is "inflammation."

Training was tough this afternoon - I've never felt so rough. Sleep is worse than ever (like, lucky to get a broken 3-4 hours). I have no appetite. I'm in a lot of pain. I'm frustrated and anxious, and I can't see the light at the end of the tunnel. I'm aware of how depressing this sounds.  

Squats felt heavy, but better than last week.

For time piece was tough. Couldn't pick up the pace on the bike at all (57 RPMs on the first mile, 59 RPMs on the second mile). Broke the FW 100/50/50, and chose moderate instead of tough. Lunges were hard, you'd think that I'd start to get used to these by now, but my legs were toast.

Aaaaaand... just washed down some vicodin with 2 glasses of wine. I'm getting desperate.

Thursday

AM @ MobilityFit

9:00 Assault bike

+

same as Monday, except trap 3s were fine and Z press hurt (front rack)

PM

A. Safety bar squat, 12 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m Farmer's walk, tough
20m walking lunges, 30 lb med ball bear hugged to chest
:60 rest
200m run
:60 rest
+
3 sets:
10/side seated 1-leg band curls, 30X2
:30 hollow rock

A. complete, fast and easy
+
complete-ish
53/hand (heaviest I felt confident picking up today)
subbed 20 bike calories for the run (65 RPM, 1:20 across)
+
complete with purple band


Drew finally acknowledged that some of my concerns about my shoulder may be valid. In addition to the ongoing instability, I should be way farther along than I am, and the simplest shit keeps setting me back.  It was super aggravated today, for literally no reason... Drew talked to Tim, and we're going to baby the shit out of it for another couple weeks. If things aren't drastically better at the 12 week mark, Tim wants an MRI. I really never had an "oh fuck, I re-tore it" moment, and even though it has felt like it wants to dislocate on a couple of occasions, it hasn't... but I just know something isn't right. 

Drew also said to hold off on the running.  To be honest, with the way my shoulder felt today, I was kind of relieved to hear that. The impact sounds terrible.

Saturday

AM

20:00 AirDyne @ Z1

PM

A. Safety bar good morning, build to a heavy triple
B. 1-arm Farmer's walk, 3 x 40-60m/side moderate w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
800m light sled drag, 10 less than last week
+
10:00 Assault Bike easy

A. +130, but felt shallow 

B. 40, 45, 50 

+

complete with 80 on the sled, from waist 

+

complete 

Saturday

A. Safety bar good morning, 4 x 4-5, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 3 x 60-80m/side light w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
400m light sled drag, add 10 from last week
+
10:00 Assault Bike easy

A. +90, +100, +110(4), +110(4)

B. 30 across, 3x down the rig and back (80m)

+

complete with 90, from waist (not light)

+

20:00 complete 

Good mornings are getting heavy...

Weight on the Farmer's walk was fine on my shoulder, fine on keeping perfect posture, but grip started to get blown up (on both sides). 

Sled felt SO HEAVY. Jeez.

Included in warm-up:

2 sets, 10 each:

kettlebell screwdrivers

external rotations, elbow on knee, unweighted 
standing snow angels

Saturday

Made up yesterday's squats:

A. Safety squat, 12 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
A. Safety bar good morning, 4 x 5-8, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 80-100m/side light w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
400m light sled drag, add 10 from last week
+
10:00 Assault Bike easy

A. complete

+

A. +70, +80, +90(5), +90(5)

B. 30, 40

+

complete with 80 on the sled, from waist

+

complete

Yikes. Shoulder is very sore. It feels like I've been kicked right in the joint, super deep and achy. It's distracting. I'm holding out hope that I've just been asking a lot of it this week, and that if I take it easy today and tomorrow, it will make a dramatic improvement. Fingers crossed.

Wanted to make up at least the squats from yesterday. Fast and easy. 

Depth felt a little shallow on the heavier good mornings.

Farmer's walk was fine. Really concentrated on perfect scaps. 

Sled felt way lighter than last week - because I took yesterday off?

Saturday

2 sets:

Crossover Symmetry rows (red), As (purple), Ts thumbs-up (purple), 10 each

Kettlebell rotations, 10/side with 15lb

Beginning of TGU, just to elbow support, 5/side unweighted

Push-ups, 7 perfect

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Tricep kick backs, 10 with 20/hand

Dumbbell floor press, 10 with with 25/hand
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side with 0.25lb

3-way bicep curls, 10 with 10/hand

Z press, 10 with training bar

Strict pull-ups, 10 with toes on box throughout (only one set)

+

A. Safety bar good morning, 3 x 7-10, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 40-50m light/moderate & perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sets
+
Not for time:
400m light sled drag
+
10:00 Assault Bike easy

A. +50, +70(8), +70(8)

B. 25, 40

+

complete with 70 on the sled, from waist (not exactly light)

+

complete

Another good day. 

Not sure how much heavier I can go on the good mornings with good form...

Single-arm Farmer's walk was fine, no issues at all. 

Am I getting that much weaker? A 70lb sled should not have felt that heavy. Not terrible, but definitely more moderate than light. 

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

PM
A. Back squat (no chains), 10 x 3 @ 50% 1RM, 10X1 - emphasis on depth & speed; begin a set every :60
B. 1-arm DB row, 2 x 10 light; :60 between sides
+
10:00 testing out strict pull-ups, wall balls, & double-unders - everything easy
+
5 sets:
10 Assault Bike calories
:30 rest
50m Farmer's walk
:30 rest

AM

complete, but added:

off every 5 for walking lunges to/from 10 hip extensions

+

trip to Balza

PM

A. subbed safety squat bar, +90

B. 20 across 

+

complete 

+

complete

70/hand

Think I may have turned a corner with the shoulder... finally was able to sleep more than a couple of hours uninterrupted. Balza was pleased with the improvement over Monday, but still has some pretty big concerns. Going again tomorrow, and if there isn't even greater improvement by then he's going to recommend not competing on Saturday.  Also talked to Stephen (and Chelsea and Pat and Duprie) about whether or not I should pull out on Saturday. We're all leaning toward not participating, but I'm not going to make a decision until Friday. 

Added the stuff to the AM since I just rode the bike yesterday... 

Holding the bar for back squats was pretty uncomfortable, so opted for the safety squat bar again. 

Dumbbell rows were okay, really no pain but I was hesitant to grab anything heavier. 

Double-unders are completely fine. No pain hanging from a bar, and no issues pulling up once I got started, but felt a sharp twinge when initiating the motion. Did a total of 5. Wall-balls were really uncomfortable, it hurt both to throw and catch the ball. 

Last piece felt good. Kept RPMs between 70-74, and 50m unbroken across. 

Tuesday

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

PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand

AM

subbed 45:00 mixed AirDyne and mobility

PM

A. 155

B. 175 (83.3%)

C. 175 across 

+

16:34


Eeeesh, I am not a fan of the hang clean from below the knees.  That was a super awkward position, and I didn't feel strong pulling from there at all.  Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"

Split jerks were easy.

Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar.  Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.

FT piece went better than I thought it would.  Handstand walk broken 50/50, no problem.  Rowed around 800 cal/h.  Handstand push-ups actually felt okay today, all sets of 5.  Farmer's walk was easy for the first 125m, then grip started to go.

Wednesday

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

PM
A. Back squat w/chains, 10 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 15m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:00 rest
+
4 rounds:
10 CTB pull-ups
15 wall balls, 14 to 10'
2:00 walk rest
+
3 rounds not for time:
25m 1-arm Farmer's walk
25m 1-arm DB overhead carry

AM

skipped; early morning at work

PM

A. complete @ 135

B. complete 

C. 35, 40(2), 40(2) @168.5

+

0:56

0:46 

1:04 

1:12 

+

100 Farmer's walk 

55, 70, 70 overhead


Feeling a million times better than yesterday, but still not 100%.  Blah.

Back squats felt great, probably the best they have in this cycle.  All buried and fast.

Axle lunge felt a lot better than last week, too.

Weighted pull-ups felt heavy.

First two rounds of the CTB/wallball piece were AWESOME, with unbroken butterflied pull-ups.  Pull-ups on the third round fell apart, and I'm not entirely sure why.  Did 6 butterfly then dropped off the bar, then couldn't find the rhythm again and the remaining 4 were horribly out of rhythm with long hangs between reps.  The same thing happened on the 4th set except it was 5 butterflied, then 5 hanging / out of rhythm, even though I felt like I rested long enough before jumping back up.  I wonder if the same thing would have happened if I did 5/5 from the start?  I really want to be comfortable with bigger sets though... argh.  All wallballs unbroken, and no issues throwing the ball 10 feet in the air, but accuracy needs work.

Enjoyed the 1-arm stuff.  There's room to go a bit heavier overhead.

Friday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 2-2-1-1, 20X1; 2:30 rest
B. Pendlay row, 4 x 2-3, 20X0; 2:00 rest
+
For 14:00:
Evens: 5 CTB pull-ups
Odds: 10 wall balls, 14 to 9'
+
1 time through steady:
100m light stone carry
100m Farmer's walk, 70/hand
100m prowler push

AM

(swapped with tomorrow's)
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank or 3 wall walks
+
15:00 mobility work of choice

PM

A. 223(2), 233(2), 243(1), 253(1)

B. 153, 163, 173, 183(2)

+

complete

+

7:43 with 140 on the prowler


Today was great!  Except for being so freaking sore.  Holy shit, I feel like I've been hit by a train.  Lats/pecs (75 TTB) and glutes/hamstrings/adductors/quads (75 air squats).  Surprisingly, abs wouldn't even make the top 10 list of most sore muscles.

Happy to finally be back to hitting respectable squats.  243 was a really solid rep - depth was buried, and a little slow on the way up but no sticky points.  253 was very, very heavy - depth was right at parallel, and got stuck on the way up (which I could only get through by rounding my back in my signature style). Officially the most I've ever squatted without knee sleeves, and only 7# off my max.  Sweet.  Knee feels great.  (Wore Olys and a belt).

Pendlay rows were heavy.  Again, limited by grip.

EMOM was super easy, everything unbroken and felt like I had tons of time to rest.

Last piece was different.  The stone carry and FW were both very easy, I split these into 50m/50m.  Weight choice was perhaps slightly ambitious on the prowler, this took over half the total time to complete.  Made 3x 20m, then started stopping every 10m.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 2-3, 20X1; 2:30 rest
B. Pendlay row, 4 x 3-4, 20X0; 2:00 rest
+
For 14:00:
Evens: 1 bar muscle-up + 4 CTB pull-ups
Odds: 10-15' handstand walk
+
For time @ 90%:
12 stone-over-shoulders, small stone
200m run
50m Farmer's walk, 100/hand
400m run

AM

subbed 22:00 AirDyne @ Z1

PM

A. 193, 203, 213, 223(2)

B. 143, 153, 158(3), 158(3)

+

3 sets complete 

3 failed BMUs 

ripped and called it 

+

5:30


Got to the gym a little before 5pm and it immediately stressed me out.  So many people.  So little space for activities.

Front squats felt okay - in nanos and with a belt.  Felt like my upper back was rounding quite a bit on the later sets.

Pendlay rows continue to be limited by grip.  Can I / should I use straps?

Made my first attempt at a BMU, which surprised me.  Doing the CTBs after the BMU was way harder than the TTB last week; the kip wasn't the same.  Still able to butterfly, but it wasn't smooth.  Missed the 4th and 5th BMU, but still did the CTBs (one of these sets was not butterfly, I was swinging all over the place).  Then missed the 6th BMU and ripped, so called it.  Handstand walks would have been easy if I had a place to do 10-15', but it was so crowded that I kept moving around each minute to stay out of peoples' way.

Last piece was fast and fun.  I always like shouldering stones.  Jogged most of the first 200m before I realized that I should be going faster than a jog.  FW may have  been a bit shorter than a true 50m, there was no space on the comp side where I would normally do 50m so I had to go through the class side while they were doing burpees.  Tried to push the pace on the last run, still not a sprint but it was definitely faster than the first 200m.  

Then I had a lovely dinner with Brandie and Leah, which was much needed.  There was a lot of laughing and also a horrible few minutes after we all ingested very, very potent jalapenos.

Talked with Mike a bit today.  I'm taking 2 weeks off from counting macros.  He tried to talk me off the ledge that taking some time off won't completely derail all my progress, but I only halfway believe him.  Why is my personality wired so that everything is all or nothing?  Why am I missing the "moderation" setting?  

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 1RM
B. Weighted supinated CTB pull-up, build to a 1RM (score as bodyweight + load added)
+
6 sets @ high effort:
1 bar muscle-up
5 burpees
1 bar muscle-up
:60 rest
+
3 sets @ high effort:
10 toes-to-bar
200m run
50m Farmer's walk, 70/hand
:90 rest

AM

complete

PM

A. 223

B. 229 (60.5 @168.5)(PR +14); pull-up PR at 231.5, but not CTB

+

7 sets attempted 

1/F

F/F

1/1

1/F

1/1

1/1

1/F

+

1:58

2:02

2:00


1&1/4 front squats felt really good.  The 223 felt extremely ugly, but didn't video.

Big PRs on the weighted CTB and weighted pull-up.  That's cool.  These felt super strong.

Missed several bar muscle-ups while warming up for the 6 sets, and started to get a little nervous.  When I finally hit one, I just counted that as the first set.  All burpees were high effort, and tried to jump back up the bar as quickly as possible with a reasonable chance of hitting the second bar muscle-up.  Overall, I guess I'm pretty happy with hitting the second one on 3 sets, considering that I thought this might be a little ambitious for my current level of bar muscle-up proficiency.  I think if I took an extra breath on those fails, I would have had more success - the "high effort" forced me to push the pace before I was certain I would get one.  And added an extra set because of the one set where I missed both.

3 sets felt awesome.  All TTB easily unbroken, FW easily unbroken, and felt really good to open up a bit on the runs - it's been a long time (June?).

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, build to a 2RM
B. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:30 rest
+
6 sets:
1-2 bar muscle-up
200m easy jog
:90 rest
+
3 sets:
10 burpee toes-to-bar
50m Farmer's walk, 70/hand
:90 rest

AM

subbed 15:00 AirDyne @ Z1

PM

A. 203 (ugly)

B. 35, 40, 45 @167.5

+

complete, all singles 

+

complete, FW unbroken 

Happy to train today, there was a minute there this afternoon when I thought I wouldn't be able to.  Woke up feeling generally ill and like I got punched in the kidney, which got worse throughout the day.  Long story short, I have a kidney stone.  Fan-fucking-tastic.

1&1/4 front squats felt just okay; not happy with how heavy the bar felt.  193 started to get a little ugly, and probably should have stopped there considering how ugly 203 was...

Weighted CTBs felt really good.

Most of the bar muscle-ups felt good, but I still have no idea how to string two together.  Failed one rep in the middle somewhere, but rested 0:30 then hit it.

First set of burpee TTBs were awkward and slow, but found a better rhythm as the sets went on.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, 3-3-3-3 adding so that only last set is tough (no slow descent this week); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:30 rest
+
5 sets:
1 bar muscle-up
200m easy jog
:60 rest
+
5 sets:
1 rope climb
8 glute-ham sit-ups
25m Farmer's walk, 100/hand
:60 rest

AM

complete

PM

A. 123, 153, 163, 183

B. 25, 30, 35(2) @166
+
complete
+
complete

Another good day!

Front squats felt kinda heavy, and actually had a hard time getting much below parallel without the tempo on the first rep of each set.

Weighted CTBs continue to feel really strong.

Missed the first 3 or 4 attempts at a bar muscle-up, but once I made one, no further misses and, again, each rep got smoother and smoother.  

Rope climbs were nice and fast.  Walked between stations, but otherwise moved pretty steadily through everything.