Sunday

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

complete

+

A. complete

+

7:48

+

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

complete

+

A. complete

B. complete

+

5:39 with 200 on the yoke

+

6:58

+

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.

Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 6 x 2; begin a set every :45
B. 1-arm KB overhead squat, build to a tough set of 10/arm in just a few sets (lead up sets do not have to be 10s)
+
For time:
10 rope climbs
+
For time:
50 hang squat cleans, 115
+
400m sled drag, heavy grind

Complete 

+

A. Complete 

B. 70

+

7:41

+

6:39

+

Complete with 200 on the sled 

Really great day! 

Kettlebell OHS were not tough at all, but not sure I could have gotten much more overhead... 

Felt more confident on the rope climbs than ever before. 4 done in 2:00 but then slowed down considerably. 

Hang squat cleans went as well as I could have hoped. First 30 weren't bad at all. All sets of 5 until I failed the very last rep. Kept the quick bounce for almost all of them, until the last few reps. 

Sled drag was finally a heavy grind today, but also had a slightly more leg-intensive day... 

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 5 x 1.1; :10 between singles, :90 rest
C. Back squat, 3-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 5-7, 30X1; :90 rest
+
8 rounds for even times:
5 strict pull-ups
10 hand-release push-ups
10 row calories
:90 rest

AM

complete with the 35lb KB

PM

A. 100

B. 105, 110, 115, 120, 125

C. 240(3), 255(2), 270(1), 270(1)

D1. 75(3), 80(2)

D2. 45(7), 50(7)

+

1:37

1:33

1:36

1:32

1:36

1:33

1:31

1:31

Very happy to have a decent training day!

Snatches felt good, but not quite as smooth as last week.  Super pleased to have no misses.  Considered going for a bonus round at 130, but decided to be happy with hitting every rep and end on a good note.

Back squats felt much better than in the past few weeks, but I'm still slightly concerned that 270 feels as heavy as it does...

Rested way longer than 0:90 before the second round of 1-arm DB rows.  I could not grip the 80lb DB with my left hand for the life of me.  As soon as I rolled it off the bench, it would slip right out of my hand (this is the same problem I had when trying to use the 80s for Farmer's walks a few months ago).  I finally got enough of a grip on it to get 2 reps, but the tempo was shit.  I have a hard time believing 5lbs makes that much of a difference... is the diameter of the 80lb slightly bigger than the 75?  #childsizedhandproblems

8 sets felt really good.  Pull-ups all broken 3/2.  Rowed around 900cal/hour, +/- 20.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time. 

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60-:90
B. Snatch high pull, 7 x 1 @ 110-115% of 1RM snatch; begin a set every :60
C. Back squat, 4-4-4-4 @ 80%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 5-7/arm tough, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 4-5/arm tough, 40X1; :30 rest between arms, :30 rest
+
4 rounds for even times:
7 burpee box jumps, 20
3 wall walks
400m row
2:30 rest

AM

complete with 25lb KB

+

shoulder stuff

PM
A. complete @ 65
B. complete @ 145
C. complete @ 240
D1. 55(7/7), 60(5/5)
D2. 35(3R/4L), 35(5/5)
+
3:17
3:13
3:07
3:04

So happy to get off the AirDyne every 5:00 again!  KB OHS were fun.

Barbell felt exceedingly heavy today.  Muscle/tall snatches were fine, but the snatch pulls felt like 200lbs.

Back squats were awful.  The 4th rep on each set was super ugly.  The triple at 280 from a few weeks ago felt easier than 240 today.  (WTF? From Saturday?)

Last couple of reps at 55 had suspicious elbow height on the DB rows... also, I don't know what was wrong with the first set of DB presses, but got all 5 on each arm on the second round.

Was dreading the last piece, but it ended up being the best part of the day.  Made a conscious effort to pick up the pace a little on the burpee box jumps each round; transitions and wall walks were consistent and rowed between 2:09-2:12.  I'm getting better at this kind of stuff; wish I would start to look forward to it instead of dreading it all day...