Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A1. Shoulder press, 4 x 1-2, 21X1; :60 rest
A2. BB upright row, 4 x 3-4, 3010; 2:00 rest
+
5:00 @ 95%:
3 ground-to-overhead, 85
3 toes-to-bar
6 ground-to-overhead, 85
6 toes-to-bar
and so on...
+
10:00 rest
+
1 set:
500m row @ 97%

AM
complete

PM
A1. 100(2), 105(2), 110(2), 115(1 - PR+7)
A2. 63(4), 73(4), 78(3), 78(3)
+
72 (12/15 GTO) 
+
1:44.0

Awesome day!  Loved doing the shoulder stuff in the morning, I felt like I had better posture throughout the whole day at work.

Shoulder press felt EXCELLENT.  Previous best was 108 from 18 months ago, and I'd failed 110 a few times since then, so getting 110 for an easy 2 was somewhat unexpected but very welcome.  115 was slow but not too sticky.  Hooray!

Barbell upright rows felt good, I felt like I was in a better position than the single arm upright rows with the dumbbells.

GTO/TTB piece was super fun, I really enjoyed this.  Would LOVE for this to be the repeated Open workout this year... Both movements felt great; did the first 3 GTO unbroken, then all quick singles with no resting.  TTB: 3, 6, 5/4, 6/6, these felt super fast and easy today, too (taped bar, with the gymnastics mat below so I didn't have to jump).  Finished the round of 12 at exactly 4:00, and knew I could beat Conner's score of 9/15 if I wanted it, so I just kept picking up the bar without hesitating.  I know the weight is a little less, but my 13.4 score was 69 in 7:00, so that's neat.

Row is 0:00.2 off my best of 1:43.8 (from 2013).  I'm trying hard not to be disappointed with that; this is the closest I've ever come to the vicinity of that time, and I was very happy with effort here today.  Not to mention, doing this 10:00 after the other piece.  I really thought I would have a little PR, I was holding 1:43 pretty comfortably through the first 300m, then it just ever so slightly drifted up to 1:44-1:45.  Breathing felt really good, and I felt like I was able to deal with the lactate much better than usual, I just could not pull any harder.  Never went above 1:45, never hit the wall, never mentally gave up, never slowed down, so this is all progress.  It just sucks that being 0:00.2 off a PR hurts just as bad as a 0:00.2 PR...

Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Saturday - OPTathlon

Event 1: Ground-to-overhead

• October 2012: 145
• November 2014: 200 (PR +5) (video)
• 180, 190, 200, 205F
• SUPER happy to cross off a major goal for the year!  Video reveals that it was pretty ugly, but it actually felt fairly easy.  Jerk wouldn't have counted in a weightlifting meet, but I'm just happy to get 200lbs overhead!  205 was WAY out front, like probably 6" away from my body.  Looking forward to hitting some bigger numbers here if I continue to clean up technique with Chelsea Kyle.

Event 2: Standing triple jump

• October 2012: 17’1″
• November 2014: 18'3" 
• a couple of inches off a best 18'7" from June.  Don't really care about not hitting a PR, just happy noting the significant improvement from 2012.

Event 3: Row repeats

• October 2012: 1:50.6 + 1:53.6
• November 2014: 1:49.9 + 1:49.9 (PR by 0:04.4)
• This was the one event that I was dreading all week, because I knew how much it was going to hurt.  I'm very happy with the outcome, but played it a little safe on the first half of the second interval, because I really didn't want to hit the wall.  Held 1:50-1:51 the entire way, got down to 1:45ish in the final 100m but it wasn't enough to drop the total time.  Wish I started pushing just a little earlier, because it would have hurt just as much either way.

Event 4: Unknown circuit

• October 2012: Thruster/pull-up/burpee: 4 rounds (one of the worst scores)
• November 2014: 5:05 (competitive time!)
• For time:
  21 PS (95/65#)
  9 burpees over bar (vertical torso)
  15 PC&J
  9 burpees over bar
  9 thrusters
  9 burpees over bar
• Very happy to throw down a competitive time on an Open-style event like this, especially since I've done absolutely no light weight, high rep barbell work since the Open.  Broke the snatches 8/7/6 and the CJ 5/5/5, with thrusters unbroken (but slow).  Snatches and first round of burpees were great, slowed down considerably on the CJ and second round of burpees.  Surprised by how heavy 65 felt, initially had planned to break these 8/7 but on the first rep I knew that would be a struggle.  Grip and quads were toasted, but happy that breathing wasn't the limiter.  Could definitely be under 5:00 if I re-tested this, with slightly faster burpees on round 2.

Event 5: Overhead shot toss

• October 2012: 25’1″
• November 2014: 29'9" (PR by 3'0")
• Wow, I have no idea where that came from!  But I'll take it!  I still have zero idea on proper technique.

Event 6: 3000m run

• October 2012: 20:35 (zero points, exceeded time cap)
• November 2014: 17:38 (PR by 0:45)
• This was the event I was most looking forward to re-testing.  I knew I'd crush my time from 2012, but I also ran a 3k on the track last summer as part of the SHE program, and I wasn't sure if I was going to beat that or not, especially after the long day.  I wanted to run each lap around 2:05-2:10, but I was off that pace almost immediately, closer to 2:20 per 400.  Breathing was TOTALLY fine on the run, my legs just felt very tired.  I'm happy that I seem to have developed a nice middle aerobic pace, which is new (it used to be either Z1 or sprint, nothing in the middle).  I can't believe Cody ran the last lap with me! I was planning to nudge up the pace in the final lap anyway, but I'm certain that I finished a good 0:20 faster with him helping to pace.

Body Weight

• October 2012: 166
• November 2014: 168
• I think it's pretty cool that I've gotten much stronger and fitter and faster and basically weigh the same as I did 2 years ago (errrr I'm 99% sure I lied on my weight 2 years ago to be 163ish because I was embarrassed to be closer in weight to the guys than the girls.  Not that 3lbs even makes a difference, but I'm a chick and was a very self-conscious of being more than 20lbs heavier than any other girl, so I knocked off a few lbs... something I would never do at this point).

Overall 

• Honestly, I don't even know what to say.  I'm so, so pleased with my performance today, and very proud of my improvements, and extremely satisfied to see hard work pay off, and tremendously excited for the future.  Onward!

Thursday 3 April

A. Power clean, build to a tough single in 15:00
+
For time:
10-8-6-4-2
ground to overhead, 155-185/95-125
CTB pullups
+
2000m row @ 70-80%

A. 180 (PR +5)
+
@ 125, right around 12:00 (clock was reset)
+
subbed 10:00 AD; 114 calories (700 cal/hr)

Felt a little rough going into the 4th day in a row this week, but everything felt great after warming up.  Happy to PR my power clean - it finally caught up to my squat clean max! 

14.1 repeat - 3 March 2014

Repeated 14.1

10:00 AMRAP of:
30 double unders
15 ground to overhead

262 (5 rounds + 30 DUs + 7 snatches)

After reviewing the video from Friday, I felt that I had significant room for improvement.  I tripped more on the DUs than I remembered, and spent a LOT of time standing around.  I also did way too many small sets (1-3 GTO) with way too much rest between.  So I decided to repeat with a better plan.  I had two goals: not go out too hot, and break all GTO 6/5/4 (and flip between snatch and C&J as needed).  I feel much happier with my effort today, even though the total score did not change all that much.  All DUs unbroken in the first 5 rounds, then intentionally broken 20/10 in round 6 - this is a huge improvement over Friday.  Stuck to the 6/5/4 rep scheme, but still probably took a few too many seconds between sets.  Muscle fatigue wasn't bad at all today but breathing was much worse than Friday.  Overall, I'm very happy I decided to repeat it - I think I would have regretted not repeating it.  I also have learned that I should videotape myself more often - it's very enlightening.

14.1 - Friday 28 February

2k row @ z1
+
14.1
AMRAP in 10:00 of:
30 double-unders
15 ground to overhead, 75/55

complete
+
248 (5 rounds + 23 double-unders)

Ended up about exactly where I expected.  Double unders actually felt great today!  First round was UB on both DUs and power/muscle snatches, kept pace with Chelsea and finished in just under 1:00.  That was probably a mistake.  I don't think any of my other rounds had unbroken double unders, but for the most part I only tripped (or voluntarily stopped) once around 18/20.  Second round of snatches went 9/6, and that's when I knew it was going to be a long 10 minutes.  Chelsea pulled away at this point.  Third round of snatches were 8/5/2 I think, and the rest was kind of terrible.  My grip was absolutely shot (so was Marcus Hendren's, so I feel a little better haha) and I tried a few C&Js in there at some point - it seemed like I was able to pick up the bar faster if I allowed myself to clean instead of waiting until I felt like snatching, so I felt like the total reps might have been about equal even if I didn't do this.  I was breathing heavily but it felt manageable - picking up the barbell or hanging on to the handles of the rope felt fucking impossible.  Was hoping for 6 rounds even (270 reps), and I could possibly get closer to that on a re-do with a better pacing strategy, but 270 won't help the team so I'd rather have a regular day of training and gear up for next week.  Onward!

Monday 24 February

A. Front Squat 6 x 1; building so only last rep is tough; rest 2:00
B. Take 15-20 minutes to build to today’s heaviest Clean & Jerk
+
For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)
+
Row 500 meters
Rest exactly 90 seconds
Row 500 meters

A. 135, 155, 185, 205, 225, 240 - belt came loose on the 240 but otherwise these felt great
B. 175 - really happy with how good cleans have been feeling lately!
+
@ 135: 11
@ 125: 12
@ 115: 13 - really tried to push these even though breathing was hard.  did much better with Jessie right next to me than I would have if I was training on my own.
+
1:50.0
1:56.8 – ugh. legs felt like lead 100m in, and I promptly gave up. I think I actually stopped moving at one point.

Disappointed with the rowing.  I did better at the OPTathon 18 months ago (1:50/1:53) and feel like I should be fitter than I was then.  I hate to say it, but I think I need more rowing in my life.  Unfortunately.

Saturday 7 December

A. Clean + 2 Front Squats x 6 @ 85%+ 1RM Clean
Rest 2-3 minutes
B. 1.1.1 Clean Pulls x 3 @100% of 1-RM Clean
Rest 2-3 minutes
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
D. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

A. 155, 165, 165, 170, 175, 180 – cleans felt excellent today.  tried 185 twice but kept catching it foward.  soon!!
B. complete @ 180 - these felt impossibly heavy.  i don't understand.
+ Modified for the bum shoulder:
C. Subbed 5 tng squat cleans for thrusters. Subbed slam balls (@40lbs) for toes to bar. - slam balls were exhausting.
D. Subbed 5 tng power cleans for g2o.