Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 3-4, 42X1; 2:00 rest
B1. Good morning, 2-2-2, 22X1; :60 rest
B2. DB bench press, 3 x 6-8, 20X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 4 x 10/side :60 between sides
D. Banded terminal knee extension, 2 x 25/side w/same band as last week; rest as needed
+
3 rounds easy:
25m Farmer's walk, 100/hand
12 weighted Russian twists, hold a 6 lb med ball @ chest
15 light reverse hypers

AM

complete

PM

A. 123, 143, 163(3)

B1. 143, 153, 158

B2. 45, 55, 60(6)

C. complete with 30/hand

D. complete with black band 
+
complete
120 on the RH


Knee felt tighter than it has in a while this morning, which carried over through the PM.  No issues with depth, it just felt like I had to force it a little... 

So happy to be squatting again.  3-4 reps is much more manageable at that tempo, but I'm pretty sure my face was all shades of red on the last set.

That might be close to a limit on good mornings... I don't know if I could even do one with decent depth at much more weight than that.

DB bench felt great!

Peterson step-ups went better than last week, but I don't know if I can go up in weight... 30/hand is quite challenging (on both sides).

Everything else was good.  That was the lightest that a 100/hand Farmer's walk has ever felt.

Wednesday

AM
3000m row @ Z1
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A. Barefoot front squat, no sleeves, 3 x 4-6, 42X1; 2:00 rest
B1. Good morning, 3-3-3-3, 22X1; :60 rest
B2. Close-grip bench press, 2-2-1-1, 21X1; :60 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 12/side :60 between sides
D. Banded terminal knee extension, 3 x 20/side w/same band as last week; rest as needed
+
3 rounds easy:
50m Farmer's walk, 70/hand
20 unweighted Russian twists
12 moderate reverse hypers

AM

complete

PM

A. 83, 103, 123(4)

B1. 123, 133, 143, 148

B2. 154(2), 159(2), 164, 169, 174 (PR +4)

C. complete with 30/hand

D. complete with black band 

+

complete
160 on the RH

Able to get full knee ROM within the allotted 20:00 mobility today!  That's a relief, ain't nobody got time for 45:00+ each time you want to do an air squat.

SO HAPPY to squat with a barbell again!  Knee felt absolutely perfect on these, but that tempo is a bitch.  Got super lightheaded on the set at 123, just a long time to be crushing your trachea.  Decided to trust that the mobility this morning was enough to prep the ROM for the PM session, and it was!  Just did a quick hip/ankle stretch and I was good to go.  Great success!

It's been a looooong time since I've done barbell good mornings; I think I was doing these correctly (basically lowering until I felt a nice stretch and holding it there for the 2 seconds).  

Bench press felt excellent.  Went for a bonus rep because I knew I'd get it, wasn't even a question.  And with the same tempo!  Cool.

Peterson step-ups were very challenging with that weight.  I will not be sad if these go away soon.

Still like the banded terminal extensions.  This one's a keeper.

Farmer's walk was super easy (unbroken); first time with a Russian twist, that was neat.

Had a mandatory health screening at work today - we can repeat this every couple of months, so this might be cool to come back to later.

5'3" 165 (in jeans, 162.7 @ home)

BP: 120/82 (a little higher than normal for me)

pulse: 54

total cholesterol: 243 (errrrrrr)

HDL: 66

LDL: 166

TG: 55

glucose: 83

waist: 31" (this was 35.4" the day I joined CSC)

Skyped with Mike last night - scale has been completely stuck at 163 for the past 2 weeks (which is most likely stress-related, working blows), so we're making some changes.  150g protein, 80g fat, 190g carb, unless performance starts to tank.  He said "I'd like to see you under 160," and I'm like "ME TOO" with the unimpressed emoji face.  Trying not to get frustrated.

This may be the deepest squat I've ever done.

Sunday

A. Good morning, build to a tough but perfect triple, 32X1
B. DB external rotation, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
C. Powell raise, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
D. Trap 3, 1 x AMRAP up to 8 @ 10% of tested CGBP, 30X0
E. Side plank, 1 x max hold/side up to :90
F. Sorensen hold, 1 x max hold up to 2:00
+
Not for time:
1200m moderate sled drag outdoors

A. 125

B. 8/8 @ 15

C. 8/8 @ 15

D. 8 @ 15/hand with questionable height 

E. 0:90/0:90

F. 1:28

+

complete with 70 on the sled 

EVERYTHING HURTS. I am so freaking sore... 

Have very limited experience with good mornings, so I'm not sure if 125 was lame orrrrr.... The tempo got tricky on the 3rd, so I called it there.  

No issues with the external rotation or the Powell raise, but I couldn't even do one trap 3 to an acceptable height with 15/hand. I don't know if I had the incline bench to the wrong level (first notch on the black one)? I know I've gotten much stronger with the scap stuff over the past year, so there's something fishy going on. 

0:90 side plank was an absolute max on both sides, barely made it and was pretty shaky for the last 0:20. Limiter on the right was wrist discomfort and shoulder stability on the left. 

Sorensen hold was tough - I think I've only done this once right when I started. Low back got super tight and hamstrings started cramping. I know for sure that this score is embarrassing...    

Thursday 9 January

5 sets for even times:
20 AD calories
12 alternating pistols
0:90 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 sets:
10 banded good mornings, 30X1
0:45 rest
10 weighted hip extensions, 2012
0:45 rest

2:25
2:15
2:04
2:17 - had to repeat one rep
2:10
+
A. 155(10), 185(10), 205(10), 225(8), 255(6) - mixed grip, women's bar
+
complete with purple band and 20lb DB

AD about 80-85% - somewhere near 900-1000 cal/hr.  Used the bees knees for pistols - it didn't take very long at all to pull them up after the AD.  Happy with how much smoother these have gotten!

Had another appointment at Airrosti this afternoon.  Shoulder feels 100% except for being a little tired and sore - but the pain I've had constantly since Thanksgiving is completely gone.  The diagnosis today was a little different - he pinpointed where I was having the most pain to the insertion of the infraspinatus on the humerus, and then realized that a bunch of stuff behind my shoulder was being overused or wrongly used because I don't know how to activate my lower traps and lats.  It sounds like this will be a recurring problem unless I learn to do things correctly.  Stephen has some good ideas of what I can start doing once I have the go-ahead.  Still foam rolling the crap out of it, and going back next Wednesday.  Really relieved that the pain is gone though - I was starting to think it would never completely go away.

Thursday 2 January

A. TnG deadlift, 10-10-10-8-6 @ 50-55-60-65-70% 1RM; rest 3:00
+
For time:
25 front squats, 85
30 AD calories
20 front squats, 85
30 AD calories
15 front squats, 85
+
rest exactly 4:00
+
5 rounds for time:
12 ring rows
12 box jumps, 24″
+
3 sets:
8 banded good mornings; rest 0:45
8 weighted hip extensions @ 2012; rest 0:45

A. 155(10), 175(10), 190(10), 205(8), 220(6) – all clean grip
+
8:50 (25 UB, then 11/9, then 15 UB)
+
6:40
+
complete; purple band for good mornings
complete with 20lb dumbbell

Happy to be back to a somewhat normal training day.  Decided to do clean-grip deadlifts (it wasn't specified).  Front squats felt good; could have done all sets unbroken but had a mental fail on the set of 20.  Ring rows started out easy, but rounds 4 and 5 were pretty tough - I haven't used my arms in a month!  Box jumps felt great - did almost all of them at a steady pace without backing up a step like I usually do.  Banded good mornings are weird and I'm not sure I was doing them correctly.  Good day!

Saturday 3 August

A. Sumo DL – build to a tough single in a few sets
B. Paused Good Mornings @ 3111; 3-5 x 5; rest 2 min
C1. Close Grip Bench Press – 60% heavy 3′s on July 22nd; 8 sets of 3 @ 20X1; rest 30 sec
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec

A. 274 - felt awkward, but not difficult
B. 74, 84, 94, 104, 114 - always terrible
C1. @83 - easy
C2. 4, 4, 3, 3, 3, 3, 2, 3 - frustrated that these have not been improving
+
Death By Burpees
14 + 10 - same score as April 2012

Tuesday 8 January

A. 4 snatch-grip deadlifts + 3 power snatches + 2 hang power snatches, 6 x 1; 2:00 rest
B1. Weighted back extensions, 5 x 10-12; :60 rest
B2. Seated DB shoulder press, 5 x 10-12; :60 rest
C1. Good mornings, 5 x 6-8, 33X1; :60 rest
C2. Ring push-ups, 5 x 22 as fast as possible; :60 rest

Had to cut everything short today due to time.
A. 65, 75, 80, 80, 80
B1. 25, 30(11), 30(10)
B2. 20, 25(11), 25(9)
C1. 65, 75(7), 75(8) – still feel like I’m not doing these right
C2. 3 sets complete

Monday 31 December

A. Hang power snatch from dead stop/pause below the knee, 2-2-2-2-2; 2:00 rest
B1. Weighted back extensions, 5 x 12-15; :60 rest
B2. Seated DB shoulder press, 5 x 12-15; :60 rest
C1. Seated good mornings, 4 x 8-10; :45 rest
C2. Ring push-ups, 4 x 25 as fast as possible; :45 rest

A. Skipped – wrist is still bothering me
B1. 15, 20, 25(12), 25(12), 25(12)
B2. 15, 20, 25(10), 20(12), 20(12)
C1. 45, 65, 85(10), 85(10) – don’t think I’m doing these properly
C2. Complete

Monday 24 December

A. Power snatch from mid-thigh blocks, 3-3-3-3-3; 2:00 rest
B1. Russian kettlebell swings, 4 x 18 heavy unbroken; :60 rest
B2. Seated DB shoulder press, 4 x 16-20; :60 rest
C1. Seated good mornings, 4 x 10-12; :30 rest
C2. Ring push-ups, 4 x 20 as fast as possible; :30 rest

A. 65, 70, 70, 75, 75 (no blocks today)
B1. 70, 79×3 (last week was 79 too, not 88…kg conversion error)
B2. 15, 20(17), 20(16), 20(14)
C1. Subbed weighted back extensions: 15, 20(12)x3 (couldn’t find a 25lb db…)
C2. Complete