Sunday

A. Box squat w/chains to just above parallel, 8 x 3 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 2-3/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-5/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
2 ring dips
4 strict fat bar pull-ups
2 ring dips
4 strict fat bar pull-ups
16 row calories
2:00 walk rest
+
3 rounds not for time:
7-10 moderate/tough reverse hypers
15 glute-ham sit-ups


A. complete with 120 + chains
B1. 70, 75(3L/2R), 75(3)
B2. 65, 70(3), 70(3)
+
1:49
1:53
1:52
1:52
1:49
+
complete
160 on the RH, 10 across

I really like my Sunday programming.

Box squats were fine.

DB thrusters felt good - lost balance on the one missed rep on the right side at 75, otherwise would have been good for all 3.  Still using the opposite arm to control the negative.

The problem with the DB rows continues to be grip - used the metal dumbbell at 65 and hit 5 reps easily; had to use the rubber DB with the fatter handle for the 70lb and left hand just can't hang on to it.

Even times piece was good.  Rowed at 1000-1100 cal/h.

I'm still not adding enough weight on the reverse hypers to qualify these as tough.

14-15 glute-ham sit-ups is about where I start to get really dizzy...

Sunday

A. Box squat w/chains to just above parallel, 12 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 3-4/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 4-7/side very heavy, 10X0; :60 between arms, :60 rest
+
6 sets for even times:
3 ring dips
6 strict fat bar pull-ups
12 row calories
2:00 walk rest
+
3 rounds not for time:
10-12 moderate/tough reverse hypers
14 glute-ham sit-ups

A. complete with 120 + chains 

B1. 60, 65, 70(4)

B2. 60, 65(4), 65(4)

+

1:25

1:21

1:21 

1:16

1:15

1:12 

+

complete 

+140 on the RH, 12 across 

Really digging the Sunday programming! 

Box squats were fine. 

Surprised myself to get all 4 reps of the dumbbell thrusters at 70... had to use the opposite hand to assist the negative on both sides, but otherwise these were solid, despite the bum knee. 

Grip on the left hand was the limiter on the dumbbell row - seriously could barely hold on at all at 65 (rubber db).   No problems with grip on the right. 

6 sets were super fun, quick transitions throughout. Ring dips were strict, I tried to kip and ended up flailing around... Split the pull-ups 3/3 for the first 3 rounds, 2/2/2 for the last 3 rounds. Rowed at 1050-1100 cal/h (a bit faster on the last one just for kicks). 

Reverse hypers and glute-ham sit-ups were fine. I'm glad these are getting better after how terrible they were during the Regionals prep. 

Mom flies in tonight! She'll be here all week, helping me move then to watch my defense. Maybe I'll convince her to try a class... 

Sunday

A. Box squat w/chains to just above parallel, 10 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 3 x 4-5/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 3 x 5-8/side very heavy, 10X0; :60 between arms, :60 rest
+
5 sets for even times:
10 burpees
7 strict fat bar pull-ups
15 row calories
2:30 walk rest
+
3 rounds not for time:
10-15 moderate/tough reverse hypers
12 glute-ham sit-ups

A. complete with 120 + chains 

B1. 55, 60(4), 60(4)

B2. 55, 60(6), 60(7)

+

2:31

2:30

2:25

2:27

2:27

+

+90 on the RH, 15 across 

complete 

Today is the most gorgeous, perfect day. I love it. 

Box squats were nice and easy. 

Left arm is still the limiter on both dumbbell movements - had to use the right hand to assist the negative on the thruster at 60, otherwise there was some danger of hitting myself in the head. 

Loved the 5 sets, I really enjoy things like this. Rowed right around 1000 cal/h. 

+90 on the RH wasn't tough at all, definitely on the moderate side. I can go up quite a bit and still keep 15 reps I think. 

Got some feedback from Mike Kesthely, I'm really looking forward to dialing in the nutrition. Aiming to hit 155g protein, 245g carb, 90g fat (working up to this over the next couple of weeks, it's 300-600 calories more per day than I'm at now, which kind of makes me nervous but I trust him), and emphasizing consistency and quality. This means I'm spending this fantastic afternoon grilling up a week's worth of meat :)

Sunday

A. Box squat w/chains to just above parallel, 8 x 2 @ 40% 1RM on bar + heavy chains, 11X1; begin a set every :60
B1. 1-arm DB thrusters, 2 x 5-7/side; :60 between arms, :60 rest
B2. 1-arm DB rows, 2 x 7-10/side very heavy, 10X0; :60 between arms, :60 rest
+
3 sets for even times:
9 strict fat bar pull-ups
15 burpees
21 row calories
3:00 walk rest
+
3 rounds not for time:
15 light reverse hypers
10 glute-ham sit-ups

A. complete with 120 + chains 

B1. 45(7), 55(5)

B2. 55(10), 60(7)

+

2:53

2:52

2:57

+

complete 

+50 on the RH


Man, it feels good to be back to just regular training, none of this testing BS.  

Box squats were super easy, so I tried to really emphasize speed on the way up.  Set up the biggest block + the rubber top + a competition 25lb plate, which put me just a hair above parallel.  

Dumbbell stuff felt good, started both moves on the left side and just matched with the right - the right side was probably good for 1-2 more reps on both moves at the heavier weight than the left.

Loved the combination of movements in the even times piece - although pull-ups and burpees slowed down a bit in the 3rd round, so I had to make up for it on the erg (950-1000 cal/h on the first two rounds, 1100 cal/h on the 3rd).

Sunday

A. Power clean, build quickly to 80-90% 1RM
B. Halting snatch-grip deadlift (pause just below knees on the way up & down), 5 x 1 starting @ 125 & adding 5-10/set; begin a set every :90
+
3 rounds easy pace:
:60 handstand push-ups
:60 rest
:60 strict fat bar toes-to-bar
:60 rest
:60 row
:60 rest

A. 165 (89%)

B. 125, 135, 145, 155, 165

+

complete 

(including an easy set of 10 kipping handstand push-ups!)

Power cleans felt okay, really tried to get lower instead of wider at the heavier weights (moderate success). 

Snatch grip deadlifts were fine. 

Ummmm kipping handstand push-ups were so fast and easy after the months of strict only!! Opened with 10 on the first set (PR), and opened with 8 on the second and third sets. Holy crap. This was neat! 

Thursday

A. Power clean, build quickly to a single @ 80-90%
+
5-4-3-2-1 for time:
Power cleans, 125
Ring dips
+
5:00 @ 80% of [5 fat bar pull-ups + 30 double-unders]
5:00 rest
5:00 @ 80% of [10 row calories + 10 hand-release push-ups]

A. 165 (89%)

+

2:20

+

4 + 3
+
4 + 5

Power clean felt good, made large jumps (125-145-165) and done in nanos.

Power clean / ring dip thing was super fun!  Power cleans were fast; strung some together but switched to singles as soon as I felt like cycle time was starting to slow.  Ring dips felt really solid, broken 3/2, 2/2, 2/1, 1/1, 1 and all pretty much strict (classic).  Played around with kipping afterward; it still eludes me.

Both 5:00 pieces felt really good aerobically.  3/2 then mostly singles on the pull-ups; double-unders were shit today (only one set unbroken).  Rowed at 900-1000 cal/h and HR push-ups were easy.

Saturday

AM
10:00 @ 70% of [300m row + 30m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 20m/side moderate 1-arm Farmer's walk]
+
10:00 shoulder mobility

PM
10:00 bar muscle-up practice
+
A1. Front squat, 3 x 3-5, 20X1; :60 rest
A2. Fat bar strict pull-ups, 3 x 10 accumulated; 2:00 rest
+
For time:
125 double-unders
25 burpees
5 rope climbs
+
10:00 AirDyne @ Z1

AM
complete with 40lb DB and 53lb KB

PM
Complete - got my first bar muscle-up, then 3 more! :D

+

A1. Skipped

A2. Complete 

+

7:57

+

Complete 

HOLY SHIT, I was not expecting to get bar muscle-ups today! I've never even been close before, and I thought these would take the same amount of time and effort practicing as ring muscle-ups. These are easy, really looking forward to stringing some together soon. I can't think of it as a CTB pull-up, it's more of an aggressive hip drive just like on the rings. Hooray! This was awesome. 

Skipped the front squats - knee feels really good, but it's still stiff and a little more swollen than normal, so I wanted to give it another day post-cortisone before really starting to use it. 

Fat bar pull-ups were fine. 

Ugh, rope climbs. Double unders were fine, opened with 58 then sets of 20ish to finish. Burpees were steady, took a little break at 15 because I was being a little bitch and knew I would be resting before the rope climbs anyway. Was staring at the rope at 3:50 but then didn't go for a full minute, then went every 0:45 for the remainder. They felt fine, my footwork was really good again. I just don't trust it when I'm breathing. Which is probably why Stephen is making me do them when I'm breathing. 

Solid day. Onward! 

Saturday

AM
20:00 AirDyne @ very easy flush pace
+
20:00 shoulder prep + scap mobility

PM
A. Power clean clusters, 3 x 1.1.1 building to a tough set; :10 between singles, 2:00 rest
B. Muscle-ups, 10:00 practice on thick rings
+
5 rounds for even times:
5 strict pull-ups on fat bar
20 AirDyne calories
2:00 walk rest
+
1500m row @ easy pace

AM

complete

PM

A. 145, 155, 165

B. 6/6, no misses 

+

1:58

1:37

1:38

1:36

1:29

+

Complete 

Ooooooof - quads haven't been this sore in a very long time. 

Had a hard time using my legs on the power cleans; bar felt heavy. 

Super happy to be a little more consistent on the fat rings! I still feel like I need to overemphasize the turnover to get my hands on top, but it's progress. 

Fat bar pullups were good, haven't done these before. All unbroken.