Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)

+

5:00 split jerk tech work, nothing over 95

+

A1. 1 paused front squat, 22X1 + 1 front squat + jerk dip squat, 1-1-1-1-1 tough; :60 rest

A2. Unweighted strict pull-ups, 5 x AMRAP; 2:00 rest

+

7 sets:

15 AirDyne calories @ moderate effort

1 rope climb

:30 front leaning rest on ground

:60 rest

+

For time @ 80%:

100m/arm Waiter's walk, tough

100m reverse sled drag, heavy grind indoors

complete
+
complete
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A1. 175, 185, 195, 205, 215
A2. 5, 5, 5, 5, 4
+
complete
+
11:00 with 53lb kettlebell and 180 on the sled

So happy to be back at CSC!

Started a little light on the front squats, but 205 and 215 were definitely tough.  Jerk dip squats felt very off balance today.

Really very happy with strict pull-ups lately! All pronated grip.

Tried to transition quickly between the AD, rope and FLR... I think the intention was there, but in reality probably wasted a good 10-15 seconds getting to the rope (chalk and walking the long way around the bike).

Tried to do the 100m waiter's walk unbroken, and that backfired.  Did the right arm first, and made it about 95 meters before almost dropping the kettlebell on my head.  Really didn't want to drop it (and snatch it again) with only 5m to go, so that was annoying.  Then broke the left arm into 50+25+25, finishing just before 5:30.  Sled was heavy but only became a grind on the last 25m.

Thursday

@ Next Level 

5:00 split jerk tech work, nothing over 95
+
A. 1 paused front squat, 22X1 + 1 front squat + jerk dip squat, 1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Unweighted strict pull-ups, 5 x AMRAP; begin a set every 2:00
+
10 sets:
10 AirDyne calories @ 90% effort
:30 rest
3-5 strict toes-to-bar
:30 rest
+
2 sets:
:60 prowler push @ tough grinding effort
8:00 rest

Complete 

+

A. 155, 175, 185, 195

B. 6, 5, 5, 4, 4

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Complete; 5 TTB across 

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Complete on asphalt with 180lbs on a 55lb prowler

Solid day. Split jerks felt good, shoulder isn't an issue here at all. 

Could have started a little heavier on the front squats but I've been really sore the past few days (?) and started out with wimpy weight. The paused squat at 195 was surprisingly fast but the second squat was a little slower. 

Strict pull-ups felt better than ever! 

Kept the prowler moving the whole 0:60, but it was definitely a grind by the end...

Thursday

A. 1 & 1/4 front squat + 1 jerk dip squat, 1-1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Unweighted strict pull-ups, 5 x 2-3, 21X1; 2:00 rest
+
10 sets:
10 AirDyne calories @ 90% effort
:30 rest
10m yoke carry w/180 on yoke
:30 rest
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest


A. 205, 215, 215, 220, 225
B. 3 across
+
complete
+
complete with 90 on the sled


1&1/4 squats don't seem to be getting any easier as the weeks go on... 225 continues to be the limit for driving out of the hole relatively quickly.  Kind of liked combining these with the jerk dip squats though!

Pullups felt excellent; never struggled to get the 3rd rep and stuck to tempo.

AD/yoke thing was fun but more tiring than I thought it would be!

And prowler sprints felt really good for the second week in a row - I credit the beautiful weather.  Starting out a little slower definitely helps.  Only faded a little bit on the last 0:03 of the last set. 

Thursday 10 July

AM
A. 1 & 1/4 front squat, 1-1-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 10 x 1 @ 225; begin a rep every :60
+
AMRAP in 8:00:
75 AirDyne cals
max distance yoke carry with 180 on yoke
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 195, 205, 215, 220, 225
B. complete
+
100m
+
complete with 90 on the prowler

PM
PT with Drew Cook

Everything felt really good today!  (I don't understand why some days feel great and others feel terrible...)

Jerk dip squats were balanced and solid today - definitely felt jerkable.

75 cals done in 4:57.  20m turn around.  Finished the 100m with about 0:10 to spare -  if I could have seen my clock from where I was, would have picked it up for a few extra meters...

Prowler sprints were sustainable for the entire 0:30 today without any major drop in speed or effort within/across sets.  Huge difference from last week.

Thursday 3 July

A. 1 & 1/4 front squat, 2-2-1-1-1 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 9 x 1 @ 225; begin a rep every :60
+
3 rounds for time:
25 AirDyne calories
25m heavy yoke carry
+
5 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 205(2), 210(2), 220(1), 225(1), 225(1)
B. complete
+
7:47 with 140 on the yoke
+
complete with 90 on the prowler

Added in the shoulder routine this morning.  Feeling close to 100%, so getting a little antsy to test it out...

Front squats felt heavy today (even while warming up).  Second rep at 225 was much better/faster than the first one.

Whatever magic I did with the jerk dip squats last week was gone today.  They all felt awkward and weird.

Yoke wasn't heavy enough - was debating whether to throw 35s or 45s on each post, and should have gone with the 45s...

Adding a 5th prowler sprint took this to a whole new level.  Started to fade pretty badly on the 4th one, and wasn't recovered by the 5th.  At least it was a beautiful day with a very welcome breeze!

Thursday 26 June

A. 1 & 1/4 front squat, 2-2-2-2-2 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 8 x 1 @ 225; begin a rep every :60
+
For time:
50 AirDyne calories
100m indoor sled drag, very heavy grind
150m Farmer's walk, 100/hand
+
4 sets:
:30 prowler push @ max effort, load for high speed/fast foot turnover
4:30 rest

A. 185, 195, 205, 210, 210
B. complete
+
11:46 with 180 on the sled
+
complete with 90 on the prowler

Kind of a blah day.  Was in a weird mood after seeing Drew Cook (and being disappointed with slow progress), which I never shook off.

Second 1&1/4 rep at 210 was s-l-o-w, so didn't go up for the last set.  I feel like I should be able to go heavier on these, but there was no way today.  Jerk dip squats felt really good, though!  This was the first week where I thought that I could possibly jerk that weight.  Obviously I won't until my shoulder is better, but positioning and weight distribution finally felt spot on and not so awkward.

About 0:18 slower on the AD/sled/FW piece than last week, which was all lost in the sled drag.  Only the first 25m was continuous; the remaining 3 x 25m trips were all broken at least once, if not twice.  AD done in 3:25, and FW was similar to last week.  I really like this combo!  

Prowler sprints: max effort, yes.  High speed, not so much.  Feel like I should have dropped the weight down a bit... the last 0:06-0:10 got real grindy.

Thursday 19 June

A. 1 & 1/4 front squat, 3-3-3-3 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 10 x 1 @ 215; begin a rep every :60
+
For time:
50 AirDyne calories
100m indoor sled drag, very heavy grind
150m Farmer's walk, 100/hand
+
4 sets:
:27 prowler push @ max effort, load for high speed/fast foot turnover
4:03 rest

A. 175, 185, 190, 195
B. complete
+
11:28 with 180 on the sled
+
subbed AirDyne due to the thunderstorm; complete

Everything felt kind of slow and lethargic today.  1&1/4 front squats got a little slow at 195.  Jerk dip squats still feel weird.

Ok, 180 on the sled now qualifies as a very heavy grind.  That second 50m was no joke.  AD done in 3:30.  Still love the turrets!

Second appointment with Drew Cook today.  It seems that poor T-spine flexibility coupled with weak mid/lower traps means that my shoulder blades don't move properly and this puts excess strain on my rotator cuff.  So, even though my shoulder feels almost totally fine now, I need to work on those things for the future, or else I'm risking a more serious injury.  It's just really frustrating to be restricted from doing stuff when I'm not really feeling any pain.  I finally broke through that damned snatch plateau and now I feel like I'm never going to snatch again.  This sucks.

Thursday 12 June

A. 1 & 1/4 front squat, 4-4-4 @ loads allowing for quick drive out of the hole; 2:30 rest
B. Jerk dip squat, 9 x 1 @ 205; begin a rep every :60
+
For time:
100m indoor sled drag, very heavy grind
100 AirDyne calories
100m Farmer's walk, very heavy
+
4 sets:
:24 prowler push @ max effort, load for high speed/fast foot turnover
3:36 rest

A. 165, 175, 180
B. complete
+
13:57 with 160 on the sled and turrets for the FW
+
complete with 90 on the prowler

Last rep at 175 and 180 started to get a little slow on the 1&1/4 front squats.  Jerk dip squats were weird - pretended that I was going to jerk it each time, but it felt too heavy for jerking...

Really digging the turrets for the FW.  I almost think they're easier than kettlebells, and way more fun.  Added 25# to the sled from last week, and it was definitely closer to a heavy grind this week, but could still add a little more.  AD took 8:36.

Last 0:04 of each prowler push was miserable, and slowed considerably.  Not sure I can keep +90 for "high speed/fast turnover" for much longer than 0:20...

Shoulder feels MUCH better than it did Sunday/Monday.  It doesn't hurt at all when I'm not using it, which means sometimes I forget about it and move in a certain way and then get a painful reminder... but feeling optimistic that this isn't going to drag out for months like the other one did.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Lunch
Broccoli - Raw, 102 g	35	7g	0g	3g	0mg	34mg	2g	3g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Pre-WO
Sweet potato - Raw, unprepared (Sweetpotato), 400 g	344	80g	0g	6g	0mg	220mg	17g	12g
Egg - Whole, Raw, Extra Large, Xl, 2 egg	160	0g	10g	14g	420mg	160mg	0g	0g
Post-WO
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Dinner
Trader Joe's - White Jasmine Rice, 1/2 cup - Dry	320	70g	0g	6g	0mg	0mg	0g	0g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 9 oz	248	0g	2g	56g	135mg	450mg	0g	0g
Snack
Plums Kirkland Signature - Dried Plums Pitted Prunes, 2 (40g)	40	10g	0g	0g	0mg	0mg	6g	1g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
TOTAL:	2,097	213g	58g	175g	1,125mg	1,254mg	28g	20g