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, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
+
AMRAP in 10:00:
1 muscle-up
5 wall balls, 14 to 9'
+
3 sets not for time:
:15 L-sit on parallettes
4/side light/moderate DB upright rows, 3110

AM

30:00 of row, jog and freestanding handstand push-up practice

PM

A1/A2. complete 

B. up to 113, 4 easy singles there 

+

11 + 2 wall balls 

+

complete 

30, 30, 35lb dumbbell 


Today was pretty good!

Snatching felt great.  Super solid.  

Muscle-up / wall ball thing was fun!  No misses on the muscle-ups, but a few in the middle were caught dangerously low, so I slowed down a touch.  Tried not to watch the clock, but I was probably taking about 0:20 transition time after each set of wall balls to chalk up and prepare.  Wall balls super easy, no issues at all.  

Saturday

AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)

AM

complete

PM

A. 155, 165x4

B1. 135, 145, 155

B2. Complete 

+

7:07

+

Complete

Kind of an off day; upper body is really sore (guessing from gymnastics?) and needed an extra hour of sleep and an extra cup of coffee to get moving this morning.

Freestanding HSPUs were awful today - successfully got 1 each round, but usually not on the first try.

Clean and jerks felt harder than they should have at that weight.  (I ignored the "gauntlet" part - thought that was a typo from last week?)

Snatch work and ring push-ups felt really good!  SSGDLs felt really light, and snatch pulls were really high at 135 and 145 (less so at 155, but still solid).  Ring push-ups were easy.

Stone/DU/handstand walk thing was AWESOME.  Super fun.  All double unders unbroken!!! 

Another successful week ending with the row, but it was really difficult today.  Couldn't find 2:15 in the beginning - took almost the whole 200m to finally settle in at that pace.  Started to get really tired with 300m left (half-way through the 2:00 pace) but held on.  Finished holding 1:44 and was in the mid-1:40s much earlier than last week.  Really happy that I was able to stick to each pace pretty much spot on.  That's a new talent!

Saturday

AM
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM
complete

PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)

Freestanding HSPUs are still hit-or-miss.  Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4.  Just needs practice.

Yay!  Super happy for the clean PR.  195 didn't feel that tough at all, but elbows have got to be faster.  Got under 200 once, but it was way forward.  

Hook grip slipped on the 235 ssgdl at the pause at mid-thigh.  Sigh.

Ring push-ups felt great with the easier tempo this week.

Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5.  I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa).  That was stupid, I really should be able to do these better at this weight.  Finished these at 0:90.  Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).

First row felt great, and was confident going into the second one.  Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left.  Didn't even fade, just went from 1:45 to 2:00 in the span of one pull.  Fuck.  It felt like someone came over and poured concrete over my legs while I was rowing.  Ughhhhhhhh.  

Monday

off today

mobility
+
shoulder stuff
+
gymnastics skill work (muscle-ups; back flips; free-standing HSPUS - got a set of 2, and a couple singles with a 1" deficit!)

Sunday

A. Deadhang-to-inverted, 9 x 1; begin a rep every :45
B. Hang squat clean, build quickly to a tough single
+
5 sets for even times:
5 hang squat clean, 85
6 bar-facing burpees
7 strict pull-ups
8 Russian kettlebell swings, 70
27 double-unders
3:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165, 175Fx2
+
2:38
2:24
2:29
2:28
2:30
+
complete with 90 on the sled

Felt really good this morning, so kind of surprised that I had a somewhat off day in the gym.

Hang squat cleans felt terrible.  155 was tough today, but didn't think it was acceptable to stop there.  165 actually felt better than 155, but elbows were really slow.  Had a nice hang clean pull on the two attempts at 175 but just didn't drop under it.

Hang squat cleans @ 85 were really fast and easy.  Better speed on the burpees than in the past couple of weeks.  All pull-ups broken 4/3.  Double unders were inconsistent today - tripped twice in the first round, once in the 3rd round and once in the 5th round.  That's annoying.  I was enjoying my streak of unbroken double unders.

Sled drag was miserable due to the humidity.  UGH.

But, got a few free-standing HSPUs, so that was fun!