Wednesday

AM
20:00 easy:
500m row
50m heavy reverse sled drag
5 strict knees-to-elbows
50m bear crawl
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 3 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Axle overhead walking lunge, 3 x 20m @ 80; 2:00 rest
C. Weighted supinated CTB pull-up, 2-2-2, 31X0; 2:00 rest
+
For time:
75 double-unders
75 wall balls, 14 to 10'
75 double-unders
+
3 rounds not for time:
10 CTB pull-ups
20m 1-arm DB overhead carry

AM

2 rounds + 250m row, with 250 on the sled

PM

A. complete @ 135

B. complete 

C. 40, 45, 50(1) @ 166.75

+

7:27

+

complete-ish

75, 80, 80 overhead 

Enjoyed the morning piece a lot! 

Back squats felt fast and easy again, huzzah!

Axle lunge feels easier and easier each week. 

Weighted CTBs did not feel great. I knew I shouldn't have increased for the last set. 

Ugh, I was dreading the 75 wallballs all week. 10' is no joke. I actually missed the target on the first two attempts, so I dropped the ball and regrouped, then hit 15/10s. I took a reeeeeeeeally long time picking up the ball each time. Shoulders were tired but also I just was having a hard time pushing it. The second set of double-unders wasn't great, lots of trips (tripped at 31 and 67 on the first set).  Not my best effort, and I'm happy to hand this off to Emily for the competition. 

CTBs were rough today. Rhythm felt off and I had a few reps where my chest didn't actually touch the bar, but I didn't add on any extra reps because my hands felt 2 pulls away from tearing. Did 10 unbroken on the first and last set, 5/4/1 on the second. Ugh. At least I ended on a solid note with the overhead carry. I like these a lot. Side note: do we not have an 85lb? 

Saturday

AM
10:00 @ 70% of [200m jog + 5 strict knees-to-elbows]
5:00 rest
10:00 @ 70% of [1 freestanding handstand push-up + 10 row calories]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean, build quickly to a tough single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 3 x 1 heavy; 2:30 rest
C. Ring push-ups, 3 x 16, 20X1; 2:00 rest
+
For time:
15 hang power cleans, 115
15 wall walks
+
2 sets:
500m row @ hard - goal is faster total time than last week
8:00

AM
complete

PM
A. 195 (PR+5) (video)
B. 215, 225, 235F
C. complete
+
4:25
+
1:49.0 (0:00.4 faster than last week)
1:54.1 (big fat fail)

Freestanding HSPUs are still hit-or-miss.  Nailed probably 4 of them on the first try, then had a couple of mishaps on the other 3-4.  Just needs practice.

Yay!  Super happy for the clean PR.  195 didn't feel that tough at all, but elbows have got to be faster.  Got under 200 once, but it was way forward.  

Hook grip slipped on the 235 ssgdl at the pause at mid-thigh.  Sigh.

Ring push-ups felt great with the easier tempo this week.

Broke the HPCs into 5/5/5, but was only able to do the quick bounce at the bottom for the first set of 5, then the first 2-3 reps of the second and third sets of 5.  I kept catching the bar super off balance (like the left side was way higher than the right, or vice versa).  That was stupid, I really should be able to do these better at this weight.  Finished these at 0:90.  Felt like I was taking a long time on the wall walks, but I guess it wasn't that bad (just under 3:00).

First row felt great, and was confident going into the second one.  Held 1:45-1:47 for the first 300m, then all of a sudden went from fine to dead with 177m left.  Didn't even fade, just went from 1:45 to 2:00 in the span of one pull.  Fuck.  It felt like someone came over and poured concrete over my legs while I was rowing.  Ughhhhhhhh.  

Wednesday 22 January

3 sets, not for time:
0:45 nose-to-wall hold
50 double unders
0:60 L-sit accumulation
+
A. Squat snatch, 6 x 1 @ 105; begin a set every 2:00
+
5:00 of [500m row + 10 power snatch @ 105 + AMRAP TTB]
3:00 rest
5:00 of [500m row + 10 strict pullups + AMRAP S2O @ 105]
3:00 rest
5:00 of [500m row + 20 K2E + AMRAP HSPU]
3:00 rest
5:00 of [500m row + 25 burpees over the erg + AMRAP ring dips]

complete, including one set of 49 UB double-unders!; L-sits in sets of 0:08-0:12
+
A. complete; missed #5
+
row 2:05.5 + 5 power snatches
row 2:03.9 + 7 strict pull-ups
row 2:03.9 + 10 K2E
row 2:02.9 + 25 burpees + 1 ring dip
(tried to keep the row consistent but took the rest of the shoulder-intensive stuff at a super-easy pace)

Squat snatches felt great today, but the power snatches at the same weight after the row felt TERRIBLE.  The first one was the ugliest press-out snatch I've done in a long time.  Felt extremely weak on the strict pullups and the 1 ring dip - I had over a minute for the ring dips but did one and it was an extreme struggle to lock it out, so called it there.  The kipping K2E was the worst part - felt a little pinching in the front of my shoulder on the kip, so I did 3 small sets and called it with about a minute left.  Hopefully my shoulder still feels good tomorrow, and I didn't overdo it today.

Saturday 27 July

sleep: 11pm to 8am (no alarm)

9am: eggs, rice, avocado
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
6pm: chicken, rice, avocado; pistachios
10pm: greek yogurt, blueberries, walnuts

-----

A1. Close Grip Bench Press @ 30X0; 3-4 x 3; rest 10 sec
A2. Standing Press @ 22X1; 5-6 x 3; rest 90 sec
A3. Mixed Grip Chin Ups @ 21X0; 2-3 x 3; rest 10 sec
A4. SA DB Torso Row @ 20X0; 5-7/arm x 3; rest 90 sec
+
for time:
60 knees to elbows
50 ring push ups
40 ghd sit ups
30 burpees
20 slam balls
10 farmer’s walk trips – 25 m each – 1 pd/h

A1. 114, 124, 129
A2. 73, 78(5), 78(5)
A3. BW, +2.5, +5
A4. 25, 35, 45 (started way too light)

+
26:45 – slow and steady pace, didn’t really do it for time.

Wednesday 10 July

sleep: 11pm to 630am (alarm)

7am: 30:00 AD MAP session
830am: eggs, rice, avocado
12pm: cottage cheese, broccoli, bell pepper
430pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 2031
protein: 168
carbs: 256
fat: 38

-----

AM:
0:30 AD @ 50%
0:30 AD @ 85%
x30

PM:
A. Push press 8, 6, 8, 6; rest 2 min
B. Split jerk clusters 1.1.1×4; rest 10 seconds/rest 2 min
C. Amrap sets of 3 unbroken supinated chin ups in 10 min
+
Amrap in 12 min:
1 knees to elbow
2 burpee box jumps 20″ (step down)
2 k2e
4 bbj
3 k2e
6 bbj
(+1 k2e, +2 BBJ per round)

A. 105(8), 115(6), 115(8), 125(6)
B. 135, 145, 155, 155
C. 6 sets of 3, 1 set of 2
+
7 k2e + 14 bbj + 3 k2e
AD session this morning felt great, but needed to take a couple of water breaks.  Happy with the push press; split jerks felt really heavy today, and my wrists weren't happy.  Strict pull ups went better than I thought they would - getting better about catching the bounce at the bottom to string reps together.  The 12 minute AMRAP sucked - it was hot, and my hands are still ripped from Sunday.  Gross.

Wednesday 23 January

A. 1&1/4 high-bar back squats, 3-3-3-3; 2:00 rest
B. DB alternating reverse lunges, 5 x 20 total; :90 rest
C1. Weighted pull-up negatives, 4 x 2-3 tough, 61A1; :20 rest
C2. Pull-ups, chest-to-bar, 4 x max reps in :45; 3:00 rest
+
10-8-6-4-2 for time of:
Hang squat clean, 73% max clean
Knees-to-elbows

A. 165, 175, 185, 195
B. 25, 25, 25, 30, 35
C1. 20, 25, 30, 35(2)
C2. 6, 7, 7, 8
+
9:10 at 105lbs

Sunday 20 January

A. Overhead squats, 3-2-1; 2:00 rest
B. 3-position squat snatch (from mid-shin, knees, mid-thigh), 12 x 1; begin a complex every :60
+
4 rounds for max reps of:
:60 pull-ups
:60 thrusters, 65
:60 knees-to-elbows
:60 wall balls
3:00 rest

A. 125, 135, 145 (PR +20)
B. 65×2, 70×6, 75×4
+
Round 1: 13, 14, 10, 17
Round 2: 13, 12, 10, 13
Round 3: 13, 12, 10, 14
Round 4: 12, 11, 9, 13
Forearms and shoulders are smoked.

Sunday 13 January

A. Snatch balance, 2-2-2-2-2; 2:00 rest
B. 1 power snatch + 1 hang power snatch from below the knee + 1 hang power snatch + 1 hang squat snatch, 10 x 1; begin a set every :60
+
AMRAP in 15:00 of:
25 pull-ups, chest-to-bar
50 double-unders
25 knees-to-elbows
50 double-unders
25 toes-to-bar
50 double-unders
AMRAP squat cleans @ 95

A. 65, 75, 85, 95, 95
B. 65 for all
+
12 squat cleans – really impressed with myself that I made it that far!

Tuesday 18 September

sleep: 10pm to 730am

9am:
A1. Shoulder press, 8-8-6-6-4, 12X2; :90 rest: 65, 70, 75, 80, 90 (PR)
A2. Weighted pull-up, pronated, 5 x 2-3, 22X0; :90 rest: bw(3), 2.5(2), 2.5(2), 2.5(2), 2.5(2)
B1. Bar dips, strict & deep, 7 x max (-1), 2010; :45 rest: 5, 4, 4, 3, 4, 3, 3
B2. Knees to elbows, 7 x 10; :45 rest: complete
C. Glute-ham raises, 3 x 5, 20X0; :90 rest

11am: coconut water

12pm: eggs scrambled with chicken, broccoli and sweet potato

6pm: macadamia nuts; guacamole beef

Thursday 9 February

Work: 5k walk; 5 minutes (3 wall walks + 7 box jumps); 5 minutes (5 knees to elbows + 10 walking lunge steps); 5 minutes (10 HR pushups + 100m row); 5 minutes (max ring hold + 100m run)

Eat:

6:30am: scrambled eggs and strawberries

1pm: stuffed pepper

6:30pm: salad with tomato and avocado, pork chop, roasted sweet potato; 1 glass red wine

7:30pm: vanilla ice cream

Shouldn't have had the ice cream, but it was all natural. Small victories, right?