Tuesday

AM
30:00 AirDyne @ Z1, off every 5:00 for :10 L-hang w/quads flexed hard
+
10:00 hamstring/hip/quad mobility work

PM
A. Jerk balance, 5:00 tech work w/empty bar, play w/both legs forward on split
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 light; :10 between singles, :90 rest
+
3 sets:
10m DB death march heavy right into 10m unweighted walking lunge steps
2:00 rest
+
3 sets:
10 ring dips
10 pull-ups
2:00 rest

AM

complete

PM

A. complete 

B. 65, 75, 85

+

complete with 50/hand 

+

complete

dips 5/5

pull-ups unbroken, butterflied


Today was awesome!  Except for the part where I jammed my thumb trying to steady the bar on the blocks after a weird bounce.

Quads felt like they were firing equally on the L-hang, but Leftie's still only 85%ish when standing or sitting.

Jerk balance was fine on my normal split leg, but soft and tentative on the opposite leg forward (which happens to be left, and maybe I was just hesitant to stomp on it?).  It didn't hurt at all, I was just not as aggressive with that leg forward.

Power snatches felt awesome, except for the mishap with my thumb.  Couldn't hook grip on the last set, but the snatching itself felt crisp and fast.  Knee was fine here, too.

I am not a fan of the death march.  This was super awkward.  Lunges were fine and easy.

Since it wasn't specified, I "kipped" the ring dips.  I don't think you'd call what I did kipping, but it wasn't exactly strict, so... yeah.  I really need to learn how to kip properly.  But those pull-ups!!  Smooth, in rhythm, and 10 wasn't even close to a max set.  Super excited about this.

Errrrrr... SERIOUSLY?!

Wednesday 27 November

AM:
30:00 row @ z1

PM:
3 rounds, not for time:
4 strict pullups + 4 MU transitions (black band) + 4 ring dips
3x 0:10 L-sit
5/leg weighted pistols with 10lb KB
+
A. Jerk balance, 3×3, rest as needed
B. Power clean + split jerk, 6×1, rest 2:00
+
3 sets, goal is same time for each set:
row 500m
15 burpees over the erg
2:00 rest

complete.  left leg pistols still hit or miss, but right leg is pretty consistent.  
+
A. 83, 103, 113
B. 155×4, 160×2 - this is probably the best that power cleaning has ever felt at this weight.  still not my favorite though.
+
3:28
3:39
3:27

Felt like I had ZERO power on the rower.  Was rowing around 2:05 and that felt like it was nearly impossible to maintain.  Slowed considerably (2:11) on the second row.  Just kept moving on the burpees - started off jumping over the erg, but I could feel my feet skimming the erg and I was terrified I would eat it, so switched to stepping over on the last round (and that was the fastest one!).

Thursday 7 November

AM:
40:00 AD @ z1

PM:
A. Jerk Balance, 4×3, rest as needed
B. Split Jerk, 7×2 @ 80-90% 1RM, rest as needed
+
3 sets of:
EMOM
1st minute: AMRAP CTB pullups
2nd minute: 5 bar dips
3rd minute: 5 bar dips
4th minute: 5 bar dips
5th minute: 500m row @ 90%
rest 3:00

A. 85, 105, 105
B. 145, 155×3, 165×3 - never like returning the bar, but these felt okay today.
+
7 CTB pullups each round, and they were all high and strong. All bar dips complete and unbroken (surprising! this was awesome). Rows were a mental struggle - just didn't feel like pushing it any harder.  Times:
2:01
2:03
1:59

+ a few sets of butterfly pullup practice (4-5 reps each time).  getting better!

Wednesday 18 September

A. Jerk balance, 3 x 3; 2:00 rest
B. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; 2:00 rest
+
For 30:00:
1st: 10/6 strict handstand push-ups
2nd: 15/10 bar dips
3rd: 10 pull-ups

- shoot for no misses and crisp reps over PRs on the split jerk- like last week, adjust gymnastics reps to the highest number you’re confident you can hit across all sets

A. 65, 75, 85
B. 110(3), 130(2), 150(2), 165(1)x5 (failed the last one) – none of these qualifies as a crisp rep.  don't know what happened to my split jerk :(
+
modified to:
1 kipping HSPU
5 bar dips
5 pullups
…
this was terrible. failed a lot of HSPU and dips.  got 5 rounds of HSPU then failed the last 5 rounds.  lost the dips somewhere in the middle, finished with 3-4 each round (with one round of 1 somewhere in there... oops).  all pullups unbroken, and seem to have regained some semblance of a kip.  shoulders are smoked.  frustrating day.

Wednesday 11 September

3 sets not for time:
:60-:90 nose-to-wall hold
30-50 double-unders
5 light Sotts press
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in 20:00
+
For 18:00:
1st minute: 5/3 muscle-ups
2nd minute: 10/6 strict handstand push-ups
3rd minute: 15 Russian kettlebell swings, 70/53

-adjust EMOM gymnastics reps as needed BEFORE starting to ensure an achievable # across the board

HS holds complete (0:90 each time)
skipped double unders due to the bum leg
Sotts press complete with PVC pipe (tried once with the 33lb bar – that was comical)
+
A. 65, 75, 85
B. 165 – something was wrong with my jerk today.  Got 155, failed 170, then failed 165 twice before finally getting 165.  Strange and annoying.
+
modified to:
3 ring dips
1 kipping HSPU - these need so much work it's not funny.
15 swings at 53

Wednesday 4 September

A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max for the day in no more than 15:00
+
For 16:00:
Evens: 2-3 weighted pull-ups
Odds: 10/7 ring or bar dips, 10X1
+
For time:
70/60 wall walks, start the clock and row for 2:00, each cal rowed = 1 wall walk (so… if you hit 70/60 cals in 2:00, your time is 2:00… if you hit 55 cals in 2:00, then your clock continues running until you complete 15/5 wall walks for a total of 70/60 cals + wall walks)

A. 65, 75, 85
B. 180, 190Fx2
+
complete-ish. struggled with the last 4 rounds. pullups: +5(2), +5(2), +5(2), +5(1), bw(3), bw(2), bw(2), bw(1)
bar dips: 7, 7, 5, 4, 4, 3, 3, 2
+
7:55 (39 calories + 21 wall walks) - held the row at 1:48-1:51 except for a few seconds around 1:15 in, when I edged up to 1:58 but quickly brought it back down. nice to throw up a competitive score on one of these metcon pieces, since they usually end disastrously.

Wednesday 28 August

3 sets NOT for time:
10-15 unbroken toes-to-bars
3-4/leg weighted pistols, play w/different implements and positions
10 roll-to-candlesticks
+
A. Jerk balance, 3 x 3; rest as needed
B. Split jerk, build to a max in no more than 20:00
+
4 sets for reps:
3:00 of [500m row + AMRAP handstand push-ups in remaining time]
3:00 rest

Complete; worked up to 12lb DB weighted pistols.  left leg was not easy (even unweighted).
+
A. 65, 75, 85
B. 180, 190Fx2 - it's there, just need to get a little lower.
+
2, 1, 1, 2 HSPU, with many falls off the wall. still need lots of work. kept the rows between 2:05 and 2:10.

Sunday 12 May

sleep: 11pm to 730am (no alarm)

8am: half of: 3.5oz chicken, 1c rice, 520g sweet potato
9am: opt-she
1030am: progenex with coconut water; 2 protein cookies
11am: rest of breakfast
130pm: 4oz chicken, 1c rice, 1c broccoli
630pm: tuna, bell pepper, half avocado, acv; 2c strawberries
8pm: 2tbsp almond butter

calories: 2289
protein: 174
carbs: 282
fat: 56

-----

A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 4-6×5; rest 90 seconds
+
15 min amrap:
3 unbroken CTB chin ups
3 unbroken ring dips

A. 95, 105, 110, 115, 120
B. 105, 115, 120, 125, 130(5)
+
11 + 3 CTB

Jerks felt pretty good today - did them in my Oly shoes, which helped a lot (didn't wear them last week). Was really happy with the ring dips today - had two sets of 2 and one set of 1 that did not count, but for the most part I was able to rest 0:20-0:30 after the CTB and felt ready to get all 3 unbroken.  

-----

+ 90:00 massage

Sunday 5 May

sleep: 11pm to 530am (alarm)

6am: 2 eggs with sweet potato; strawberries
930am: 2.5oz chicken, broccoli, rice
1030am: opt-she
12pm: progenex with coconut water; strawberries
1pm: 2.5oz chicken, broccoli, sweet potato
4pm: tuna, avocado, rice
7pm: 3oz salmon, broccoli, rice

on fitday
calories: 2287
protein: 171
carbs: 304
fat: 44

-----

A. Jerk balance; 5×5; rest 90 seconds
B. Push jerk 6-8×5; rest 90 seconds
+
For total reps:
45 seconds max sets of 2 unbroken CTB chin ups
45 seconds max ring dips
rest 30 seconds
x6 rounds

A. 85, 95, 105, 110, 110
B. 85, 95, 105, 110, 115(7)
+
CTB sets of 2: 4, 3, 3, 3, 2, 3
Ring dips: 5, 3, 3, 2, 2, 2

Jerk balances are weird.  Push jerks felt really, really heavy today - legs are still super sore, so had barely any leg drive.  CTB and ring dips were both less than stellar... kind of a "meh" day.