Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 3-6 reps
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A. Hips-to-rings, accumulate 12 solid singles; rest as needed to ensure good height
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5 rounds for time:
1 rope climb
3 double KB overhead squats, 53/hand
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Not for time:
400m heavy sled drag

complete

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A. complete

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7:48

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complete with 205 on the sled

Short day today, but it was not easy.

Pull-ups were just okay.  Still practicing butterfly.  Hips to rings were just okay, but maybe a little better than last week.

Those damned kettlebells.  First couple of rounds were really tough (missed the first clean, and the next two were UGLY, like, one side at a time), but got a little smoother as the rounds went on.  The actual OHS (and really, the S2O) were easy, it was just getting them into the front rack that was terrible.  Transitions were slow.  When I saw this written, I assumed I would be somewhere around 5:00 and felt pretty disappointed with the time, especially since it was the only higher intensity piece of the day.

Weird couple of days.  I miss my training buddy.

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
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A Hips-to-rings, accumulate 10 solid singles; rest as needed to ensure good height
B. Double KB overhead squat, 5:00 practice
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5 rounds for time:
1 rope climbs
10m tough yoke walk
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For time:
40 AirDyne calories
100' double KB walking lunges, 53/hand
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400m sled drag, heavy grind

complete

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A. complete

B. complete

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5:39 with 200 on the yoke

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6:58

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complete with 205 on the sled

Butterfly is coming along! Feels easier and easier.  Had mostly solid hips-to-rings, but then on a few of them, when my hips and legs were going high, my chest and head were staying low.  There's no way I'm gonna be able to turn over in that position...

Kettlebells were giving me all sorts of problems today.  Had a really hard time cleaning the 53s.  Got them overhead twice for the OHS practice; once they were up, the OHS were easy, did 3 then 5 reps.  

Rope climbs all felt really good, but transitions were very slow.  Not a huge fan of the yoke... feel like I should just go ahead and make an appointment to see Pete whenever it's programmed.

AirDyne done in 2:30.  I assumed the lunges were front rack - missed the KB clean on the first attempt, but then did the first 50 feet unbroken.  Took over a minute before cleaning them at the turn around, then STUPIDLY dropped them halfway back and had to clean them a 3rd time.  The lunges weren't hard on my legs at all, I was just really uncomfortable holding the kettlebells. 

205 might be the limit on the sled drag.  Shit.

Thursday

10:00 light scap activation
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A. 1 paused front squat, 21X1 + 1 front squat, 1-1-1-1-1-1; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a heavy single in 5 sets; :60 rest
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10 sets:
8 AirDyne calories @ high effort
7 tough ring rows, 10X0
6 wall balls, 14 to 10
:60 rest
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Not for time:
100m double DB/KB overhead carry, very heavy

complete

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A. 195, 205, 215, 225, 235, 240(1)

B1. 6, 5, 4, 4, 4

B2. 105, 125, 140, 155, 165F

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complete

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complete with 53lb KBs

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gymnastics clinic

Kind of an off day... nothing felt as good as last week (except the ring pull-ups!)

Front squats felt heavy.  Did the paused front squat at 240, but it was a real grind standing up, so didn't attempt the second rep. 

Strict pull-ups on the rings get better and better each week.  

Push press felt good through 155... but I think I'm missing the leg drive again on these.

10 sets felt good for the first 5, and tough for the second 5.  Could have used some air flow in the corner, but it's all good; summer's almost over.  8 cals done in under 0:20 every time. 

Double KB clean and jerk was tough with the 53s the first time, but got better and better each time - broke the 100m into 3 segments.  Definitely prefer the KBs over DBs on these, so weight choices were kind of limited.  Not sure this qualified as very heavy.

Gymnastics clinic was AWESOME! We were broken up into 3 groups and spent about 40 minutes at three stations: tumbling, rings, and bars. Worked on static handstands, handstand walking, press to handstand, pirouettes, and standing back tucks. Then moved to the rings - holy shit. I am so, so close to an unassisted muscle up. A coach was spotting on the side, and I got 4 or 5 muscle ups with less and less assistance from him. On the last one, he barely touched me (but he did, so still doesn't count). Kip and swing is MUCH improved, and I'm very, very excited about practicing in the gym. So, then we rotated to the horizontal bar, and I jumped up and immediately got 2 big rips, so I skipped that station and spent the remainder of the session fooling around on the tumble track and trampoline :) Highly recommend, and can't wait to go back!

Thursday 8 August

breakfast: cottage cheese and cantaloupe
lunch: tuna, avocado, bell pepper
second lunch: eggs, rice, avocado
PM workout + recovery shake + mobility class
dinner: salsa rice, chicken, avocado

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A. Muscle Up tech work – 15 min
B. FLR on rings – accumulate 5 min
C. 30 KB clean singles PER ARM – not for time
D. Run 800 m @ 90-95% effort; walk rest 3 min x 4

A. complete - worked on transitions
B. complete - took 12:00.  did a couple sets of 0:30, then down to 0:20 and 0:15 by the end
C. complete; worked up to 60lb KB
D. 4:08, 4:12, 4:18, 4:15 - it was hot and 3 minutes was not enough rest.
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mobility class