Tuesday

For 10:00:
Evens: :30 2-arm passive hang from fat bar
Odds: :10-:15 L-sit
+
5 rounds easy:
200m jog
20m bear crawl
20m stone carry
20m prowler push, tough indoors
+
3 sets not for time:
2:30 anterior loaded banded march (bear hug a med ball @ your chest)
5/leg unweighted 1-leg reverse hyper, controlled throughout

complete 

0:15 L-sit across 

+

complete 

90 on the prowler on very sticky floors 

+

complete 

held a 20lb wallball

This was fun! And now I understand what all the complaining has been about on the banded march. Oy. 

Oh, and false alarm on the knee. Very gingerly tested an air squat and it's fine. I spent the last 16 hours in a dead panic that I tore what's left of my meniscus. That was weird. 

SO HAPPY TO BE OFF. 

Tuesday

AM
35:00 AirDyne @ Z1, off every 7:00 for :05-:10/side 1-arm passive hang from bar + :30 front leaning rest on rings

PM
A. Power snatch clusters, 4 x 1.1.1.1 @ 70-75% 1RM; :10 between singles, 2:30 rest
B. Clean-grip deadlift, 3 x 4-6, 31X1; 2:30 rest
C1. Strict handstand push-ups, 3 x max in :75 steady; :75 rest
C2. Reverse hypers, 3 x 3-6, 21X1 (pause @ top); :90 rest
+
3-5 sets:
:25 row very hard
4:05 walk rest

AM

complete 

PM

A. complete @ 95

B. 205, 225(5), 225(4)

C1. 6, 7, 6

C2. +30, +40(5), +40(6)

+

133m

131m

131m

MOVING IS THE WORST.  I'm exhausted. Rushed through everything today because I felt guilty that I left Mom behind to reassemble my furniture. She'll join me at the gym the rest of the week. 

Power snatches were pretty crisp. 

Clean grip deadlifts were murder on my thumbs, otherwise felt fine. 

Strict handstand push-ups felt AWFUL, not nearly as strong as they felt last week. Opened with 3 or 2, then 2s or 1s. Maybe two or three fails where I just lost tension at the bottom and fell on my head. 

Reverse hypers were fine, that tempo is no joke. 

Row sprints were fine, I probably would have been okay for the full 5 sets but I felt pressed for time so I only did 3. Saw 1:29 on the first one, but couldn't get  below 1:30 on the second and third. 

Ugh hopefully we are done with all the hard work moving and the next couple of days will be much more laid back.  Super grateful that Cody and Austin helped!! 

Thursday

AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%
+
20:00 mobility work of choice
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

PM
A. Muscle-ups, 9 x 1; begin a rep every :60
B. Front rack walking lunges, 2 x 16-20 steps; 2:00 rest
+
4 sets, each for max calories:
:30 row @ 100%
:30 rest
+
3 rounds not for time:
10-12 light reverse hypers
5-10m handstand walk
:30 passive hang from bar

AM

complete

PM

A. 7 complete, missed 8 and 9 

B. 123(20), 133(16)

+

13 calories / 156m

11 calories / 147m

11 calories / 142m

10 calories / 137m

+

complete-ish

+50 on the RH (12)

10m handstand walk easy

skipped passive hang

Muscle-ups were rough today - caught all of these EXTREMELY low. Actually surprised myself to save 2 of them, they were that bad. Re-ripped open 3 spots from Tuesday on the 7th rep and wasn't able to get as big of a kip after that (hence the fails). 

Lunges got hard at about 12 steps - mostly due to holding the front rack, legs never struggled with this weight. 

Row sprints SUCKED. Had to grip the handle just by the fingertips, which didn't help. Fell off badly (obviously) - hamstrings were really tight and breathing was horrible. Pretty sure this is significantly worse than the last time I did these. Blahhhhhh. 

No issues with the reverse hyper or handstand walk, but decided to skip the hanging from the bar due to the poor shape of my hands. Ouch :(