Saturday

AM
3 sets:
1200m row @ 85% effort - moderate, sustainable, high-breathing pace
5:00 walk rest
+
10:00 hamstring/hip/quad mobility work

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, 10:00 to build to a heavy single
C. Close-grip bench press, build quickly to heavy single
+
w/partners (comp group has the same training):
Barbell Blitz 6:00 AMRAP 1
rest as needed
Barbell Blitz 6:00 AMRAP 2
+
For total time:
250m row
:60 rest w/feet in straps
250m row

AM

5:00.7 (2:05.2/500m)

4:59.8 (2:04.9/500m)

4:59.1 (2:04.6/500m)

PM

shoulder clinic 

+

3 rough singles 

+

A1/A2. complete 

B. 135, 140Fx1

C. 180 (PR +6)

+

with Leah 

30 KB snatch + 17 pistols 

(1:00 rest)

18 S2O + 7 BBJ

+

2:41.3
(0:49.7 + 0:51.6)


Oy.  Today was a lot.

Rows at 85% were challenging.  That felt like the upper limit of sustainable, at least for right out of bed... 

Surprised at how cold my shoulders felt on the muscle-ups despite the 2 hour shoulder clinic... not nearly as good as they felt last night, so I called it early.

The snatch at 130 was one of the crispest heavy snatches I've ever done (it even sounded good!).  135 was a little wobbly, but super relieved to get it today (I think only the 3rd time ever?). (Video of both). I wasn't sure if these were actually power snatches or squat snatches, and I still can't tell on video, but after I hit 135, McNaughton said "and it was power, too!", so take that for what it's worth.  I think I'm just good at snatching at exactly parallel.  Had a nice pull at 140, then chickened out.

Kind of surprised that I hit that bench PR today - 170 wasn't as easy as I was hoping, but went for 180 just for the hell of it.  Pretty slow on the way up, and McNaughton had to yell at Leah who was spotting not to touch the bar, I think she was about ready to save me, haha.  That's cool.  180 sounds pretty legit for a chick.

The two 6:00 AMRAPs were tough.  Eeeesh.  Leah suggested that we only take the 1:00 transition like we'll have in the competition, which I wasn't super excited about but went along with because I didn't have a good reason not to.  This was unpleasant.

Leah did all the pistols and I did all the kettlebell snatches.  Through 18 was no big deal.  I don't think I slowed down at all, even in the rounds of 24 and 30, but I was starting to get pretty fatigued, and my back was getting a little blown up.  It doesn't take long for Leah to do 24 pistols, which was sad for me personally but good for us as a team.

My shoulders were wrecked going into the second AMRAP.  This is how we broke it up:
3 S2O: Leah
3 BBJ: me
6 S2O: Leah
6 BBJ: 3 for me, 3 for Leah
9 S2O: 5 for me, 4 for Leah
9 BBJ: alternated 3's
12 S2O: 6 for Leah, 3 for me, 3 for Leah --> not planned, I thought we would do 4's, but she did 6 and I couldn't match her
and we alternated 3's on everything after that
I was a hot mess on this.  I legitimately thought I might fail some reps, which was a strange and unpleasant feeling.  They were all fast, with no re-setting at the shoulders, but got pretty ugly. I even ended up split jerking in the last set.  The BBJ weren't an issue at all, my shoulders were just completely toasted.  We might need to work up a better game plan... 

Did not feel recovered at all before doing the row, but felt pressed for time at this point.  Held back just a hair on the first one, intending to empty the tank on the second, but hit a wall with 100m to go on the second one and completely lost it.  Disappointing.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, 1-1-1-1-1 tough but not maxes; begin a rep every :90
C. Push jerk, build to a heavy single for the day
+
For time:
500m row

AM

only 4 sets complete

PM

complete, one single and 7 doubles (video of all)

+

A1/A2. complete 

B. 110, 115, 120, 125, 125 (video of last two)

C. 185, 190F (video of both)

+

1:40.4 (PR by 0:03.4)


Today was one of the best training days I've had in a long time.  

Muscle-ups felt so good today.  Barely missed the first double, then hit 7 more doubles with no further misses.  Most of the second reps were caught super low, but one or two actually felt pretty decent.  Looking forward to working on 3's soon.  But, did you see how high I'm consistently catching the first one?  This is so cool.

Power snatches felt really crisp through 120; the first rep at 125 felt a little wobbly and I wasn't confident that I could hit 130 on the first try (my current 1RM), so I opted to stay at 125 for the final rep and I'm glad I did - it was much smoother.  I don't know why it's easier for me to drop lower instead of wider to get under a power snatch as opposed to a power clean.  Getting very, very antsy to squat snatch... pleeeeeeeeease?

Would have liked to get a little higher on the push jerk, but I was kind of rushing at this point because I didn't want to do the 500m row all alone in an empty gym (remember when I did the 60:00 row all alone in an empty gym and I quit with like 7 minutes left and laid down on the erg?  Not my finest moment.)

I knew I would PR the row; I realistically knew I could get 1:41-1:42 (previous best was 1:43.8 from April 2013).  My reach goal was 1:39.9, which sounded crazy this afternoon but now I completely believe I'm capable of.  Held sub-1:38 for the first 250m, then gradually creeped up a second per 500m every couple of strokes, but I never hit a wall and never faded.  When I passed the half-way mark, I was shocked that I still felt as good as I did.  I was able to get up and walk around right away without flopping on the ground, but the nausea hit about 2 minutes after I was done.  I'm 100% happy with the effort today, but I think I could get that half a second if I had someone in my ear.  I distinctly remember Kerry downplaying her impressive row sprints a while back, and I said "I'll never row a 1:39 500m" - ha!  While I still haven't done that, now I actually know it's possible.  This kind of progress is the best kind of progress. 

Skyped with Mike last night, and very much looking forward to his seminar on Saturday!  I've been insanely, distractingly, unsustainably hungry for the past several days, so he bumped my daily carbs (150P/60F/260C, keeping the 150P/55F/300C refeed on Fridays).  I think I finally believe there's a bit of body comp changing, and I'm very happy with performance, so that's taking a little of the frustration away from the scale not moving very much at all.  I mean, performance is why I started doing working with him anyway, and I'm getting better at the things I needed to get better at, so the hard work has been successful.  I'd still like to see 159, though... 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Push jerk, 2-2-2-2, 21X1; :90 rest
+
5 sets:
5 kipping handstand push-ups
5 power snatches, 75
15 row calories
5:00 walk rest

AM

only 4 sets complete

PM

complete, 3 singles, 3 doubles, 2 singles with a missed second rep

+

A1/A2. complete 

B. 155, 165, 175, 175

+

1:09

1:07

1:09

1:08

1:12

Muscle-ups felt really good today.  All caught nice and high, and happy to hit a few doubles!  The two misses at the end were close - just an inch shy.  Still have a hard time generating as big of a kip on the second rep.

The first push jerk of each of the sets at 175 was nice and crisp, but the second rep was wobbly with a press-out on both sets.  Returning the bar with a tempo is pretty terrible.  

The first 3 sets of the 5 sets started off great - felt good, and recovery between sets was good.  The 4th set started to really hurt, and couldn't hold on to the last row.  All HSPUs easy and unbroken (thankfully), all snatches unbroken and easy for 4 rounds, struggled with grip on the 5th round but didn't drop the bar.  Rowed at >1500 cal/h across, except faded to 1200 in the last 5 calories of the last row.  Grip was 100% shot after the 4th round, my forearms were completely blown up.  

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

PM
10:00 muscle-up tech practice on fat rings - your technique is good right now, just need more touches...
+
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch, build to a heavy single for the day
C. Push jerk, 3-3-3-3, 21X1; 2:00 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
+
3 sets:
1 rope climb
5 burpees
20 row calories @ max effort
5:00 walk rest

AM

only 3 sets complete - short on time again

PM

MUs complete, 6 easy singles and two doubles  https://youtu.be/k7EI0BmjcJY

+

A1/A2. complete 

B. 125  https://youtu.be/mxdukkZuq1A

C. 155, 165, 165, 165

+

6:15 (strict done at 1:46)

+

1:21

1:23

1:37 / death

I got up 45:00 earlier than normal this morning, and still felt crunched for time (had to be at work by 9).  Prioritized the mobility, so cut two of the sets... sorry, Stephen.  I can make up the planks Saturday morning if you give me RTW.

Felt really good going into the PM. 

Muscle-ups felt fantastic. I'm extremely relieved that I am now having more muscle-up good days than bad days. All the singles were caught with arms right around parallel, and finally hit the double on the fat rings, twice! Although that second double was rough, I've NEVER caught a muscle-up that low and been able to save it. So, so happy with these today. 

Power snatches felt pretty good. 125 qualified as tough for today - pretty proud of myself that I recognized this was a tough rep and didn't get greedy as usual and subsequently fail 130 three times.  I videoed all of them to watch technique, because I am pretty frustrated that this is significantly lagging behind all the other progress I'm making across the board. What I notice from the videos: I don't seem to bend my arms on the pull, I've gotten very patient with waiting until the bar connects with my hips, but then the bar is bouncing away from me instead of up and overhead. All other comments, tips, critiques, advice, etc. welcome. Also, please enjoy my sad walk away from the bar after the 125 snatch. I thought that was hilarious. 

Push jerks also felt pretty good, but the tempo was the limiting factor. I was only able to control the initial descent, but once the bar was about at face level, it crashed onto my shoulders without control. I tried to make the initial descent as slow as possible to compensate for this...

Strict handstand push-ups went well, broken 10/6/5/4. Kipping handstand push-ups did not go well. All sets were 3s or 4s, with a handful of fails (failure to lock out or falling off the wall). In what universe is strict easier than kipping? I was definitely fatigued from the 25 strict, but I think the problem is really poor kipping technique. I definitely don't lower my knees all the way to my chest because it feels like it takes so much time, but when I do ocasionally have a good kip it feels a million times easier. Bahhhh, I need lots of practice here before the open. 

Speaking of the open, I got myself pretty messed up on the row sprints, reminiscent of 15.5. Didn't really realize how long it was going to take to get 20 calories and basically emptied the tank on the first 15 calories of the first row (>1700 cal/h). Faded to 1200 in the last few seconds. Wasn't even close to being recovered by the second set, and held 1400-1500 for the majority, but still faded to 1200 by the end. Dug myself into a pretty big hole and almost just scratched the 3rd set altogether, then almost convinced myself to just stop after the burpees and skip the row, but during a very long transition to the erg I talked myself into just seeing what I could do and testing it as if it were a competition. Held 1200-1300 cal/h, then collapsed on the floor, then crawled to the garage door and tried not to vomit for approximately 30 minutes. 

I love this shit. 

Friday

A. 1 push jerk + 2 split jerks, build to a tough set
B. Power snatch, build to a moderate touch-and-go double
+
AMRAP in 10:00 @ Open pace:
18 row calories
15 burpees
12 hang power snatches, 65
+
10:00 AirDyne @ Z1

A. 195 (PR +10 for PJ)

B. 105

+

3 rounds + 2 calories 

+

Complete 

Really happy with how consistently I'm hitting heavy jerks! These are feeling excellent. 

Power snatch felt good too, probably could have done a little more but no guarantees that the second one would look pretty, so called the 105 "moderate."

Warming up for the AMRAP had me worried, I thought that was going to be miserable. I felt better here than I expected, but maybe that just means I didn't push hard enough.  First round done just under 3:00, slowed down a touch in rounds 2 and 3. Rowed at >900 cal/h on round 1, >800 cal/h rounds 2 and 3. All burpees fast but steady, zero pausing. First two rounds, broke snatches 6/6 and bounced quickly off the hips for all. Round 3 was 4/4/4 and I started pausing at the hang. Finished 3 rounds at 9:51, just enough time for 3 good pulls.  I probably could have made up a bit of time on the rows, I wish you could see pace/500m at the same time as calories.  Felt like 900 cal/h might be somewhere around 2:03/500m and 800 cal/h might be 2:10ish?  I'm pretty sure 800 cal/h is too slow for this kind of thing, I kind of fell into the trap of using the row as a bit of recovery...

Friday

A. 1 push jerk + 3 split jerks, build to a heavy set
B. Power snatch, build quickly to a single @ 115
+
AMRAP in 8:00 @ Open pace - this is 14.1 but 2:00 shorter:
30 double-unders
15 power snatches, 55
+
10:00 AirDyne @ Z1

A. 185

B. Complete 

+

4 rounds + 30 DUs + 13 snatches 

+

Complete 

Jerks started off a little rough but felt really good when they got heavier. 185 matches a push jerk PR, and I have 180 recorded as a 2RM split jerk, so that's pretty cool. 

Power snatch felt fine, still caught 115 pretty wide but feeling comfortable with this weight. 

UGH. Stupid 14.1. I hated it last year and I hated it today. I really thought I would do much better than last year, but I did exactly the same (or would have, if extrapolated out to the full 10:00 - 5 rounds + 30 DUs + 7 snatches). Tripped on one round of double unders, the rest were unbroken. Broke the snatches 8/7 for 2 rounds, then 6/5/4 for 2 rounds, then a disaster on the last round (doubles and singles). My grip was just fucking shot, I couldn't maintain a hook grip, and then the bar would just slip out of my hands, involuntarily. Breathing felt pretty good, and transitions between the movements were deliberate but not too slow, it was just the breaks in between sets of snatches that got to be too much.  I don't even know what to do to improve here.  Days like this make me not want to do the Open at all.  I really, really hope this year is different...

Saturday

AM
10:00 @ 70% of [250m row + 25m/side moderate 1-arm overhead DB carry]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 25m/side moderate 1-arm Farmer's walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push jerk + 2 split jerks, build to a heavy set
B. Power snatch, 1-1-1-1 @ 85-95-105-115; rest as needed
+
For 12:00:
Evens: 3-5 touch-and-go power snatches, 85
Odds: 10 hand-release push-ups
+
10:00 AirDyne @ Z1

AM

complete with 40lb DB and 53lb KB

Noon

Mobility Clinic

PM

A. 175

B. Complete 

+

Complete 

+

Complete 

Did 4 muscle ups, then ripped :(  Wanted to try a few on the fat rings and work on stringing two together, but alas. 

Mobility clinic was great; most of this was stuff I learned from him last year, but always good to be reminded. Going to add back in a few pieces I had forgotten about.  Also, it's insane how keeping up with this stuff really works; huge difference from 8-9 months ago. Looking forward to another one of these with a lower body focus... 

PM session was short and sweet. Overhead complex felt good, ran through it at 165, and, while it was heavy, I knew that if I could get the first push jerk at 175 I could get the whole complex.   Everything was crisper at 175 than at 165. 

Power snatches felt much better than last week, 115 still isn't pretty but not nearly so bad today. 

Changed into nanos for the EMOM to practice for the Open. Felt the 4th rep get iffy on the first set, so decided to stick with 4 reps across, but these felt better as the sets went on so did 5 on the last one. HR push-ups felt very easy today. 

Man, I love this place. Great day. 

Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Friday

AM
10:00 @ 70% of [250m row + :30/side plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 10 solid singles @ 165
B1. Snatch pulls, 4 x 1 @ 155-160-165-170, :60 rest
B2. Ring dip clusters, 4 x 2.2.2.2 as fast as possible; :60 rest
B3. Unweighted walking lunges, 4 x 10m; :60 rest
+
AMRAP in 5:00, treat it like the Open!:
25 power clean & jerks, 85
5 rope climbs
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete
+
4 muscle ups out of 6 attempts :) (video)

PM
A. complete
B1, 2, 3. complete, complete, complete
+
4 rope climbs
+
complete

Holy shit.  Muscle ups!!  Made #1, 3, 5, 6, and called it there to end on a good note.  Absolutely shocked and super happy.

Split jerks were all light and easy. 

Snatch pulls felt heavy.  Ring dips were fast for the first 3 clusters, but had to rest about 0:10 before the 4th cluster on each set to ensure that I wouldn't fail.  Knee felt completely fine on the lunges, absolutely no issue here.  

UGH rope climbs will forever be my nemesis.  Finished the CJs at 2:23, broken 10/4/4/4/3.  Really tried to limit resting between rope climbs, but it's still pathetic.  Finished the 4th at 4:40 and knew I wasn't going to get another one in 0:20.  Disappointing, but not surprising.

But, those muscle ups!! Yesssssssss.  :)  

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-1-1, 21X1; 3:00 rest
B1. Weighted strict pull-up on rings, 4 x 2-3, 21X1; :60 rest
B2. 1 push jerk + 1 split jerk (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-6 kipping pull-ups
2nd minute: 12 wall balls, 14 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
100m Farmer's walk, 100+/hand

complete
+
A. 235(2), 245(1), 255(1)
B1. +10(3), +15(3), +20(3), +25(1)
B2. 145, 155, 165, 175
+
complete
+
complete with 110/hand


Solid day!

May have been a bit ambitious on the paused front squats, but wanted to match or better last week's numbers (I always assume that I should be adding from week to week, especially if the reps are descending...).  245 was solid but a little sticky on the way up.  255 was effing ugly.  That matches my 1RM though, so pretty cool to hit it again, and with a pause.

Ring pull-ups and jerks felt great.  Split jerks were fantastic today - I credit the new kicks.

Butterfly needs a bit of work - just not consistent yet. 5 each round, but only one round was in rhythm for all 5 reps.  Wall balls were very easy today.

Farmer's walk was no different with the added weights.  In my mind, I thought I had 120/hand, but when I just typed it out, I realized I added 20 total, not 20 per hand.  That was a dumb mistake.  I think I can go significantly heavier.

Thursday

10:00 light scap activation
+
A. Paused front squat, 2-2-1, 21X1; 3:00 rest
B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.3; minimal rest between, :60 rest
B2. 1 push jerk + 2 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest
+
For 12:00:
1st minute: 3-5 kipping pull-ups
2nd minute: 10 wall balls, 20 to 10
3rd minute: :15 AirDyne @ high effort
+
Not for time:
200m heavy Farmer's walk, 100/hand

+

gymnastics clinic

complete
+
A. 225(2), 235(2), 250(1)
B1. complete
B2. 135, 145, 155, 165
+
complete
+
complete

Front squats felt just okay - happy to add a little over last week.

Kept the rest to exactly 0:10 for the most part between clusters, but crept up to 0:15-0:20 after the second cluster in the last two sets...

Jerk complexes didn't feel very crisp, but the bar felt light.  Technique was off.

5 pull-ups each round; had a nice butterfly for the first two rounds, but lost it when I got a little tired.  Encouraged by progress here, though!  Wallballs felt awful when warming up, but  actually did all 10 unbroken each round, and hit the 10' target (almost) every time.  Had maybe 4 reps total that were 9&3/4, which is a big improvement with the 20lb ball.

Gymnastics clinic was fun, but a little frustrating... did several muscle ups with a spot, but none solo.  Finally got a new cue at the end, anxious to try it out in the gym...

Thursday

AM

45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM

10:00 light scap activation

+

A. Paused front squat, 3-2-1, 21X1; 3:00 rest

B1. Unweighted strict pull-up clusters on rings, 4 x 3.3.2.2; minimal rest between, :60 rest

B2. 1 push jerk + 3 split jerks (hold on to bar throughout), 4 x 1 building each set; 2:00 rest

+

AMRAP in 12:00:

20 AirDyne calories

15 wall balls, 14 to 10

10 tough strict ring rows

+

Not for time:

200m heavy 1-arm Farmer's walk, switch sides every 25m

AM

complete; 0:15 on parallettes

PM

complete

+

A. 205(3), 225(2), 245(1)

B1. complete

B2. 125, 135, 145, 155(F PJ)

+

4 rounds + 13 calories

+

complete with the hundo

L-sits felt very tough this morning - legs were dropping earlier than usual (around 0:08), but managed to hold on for 0:15 each time (got a bit shaky).

PM session started out a little low energy but got better.  Probably could have gone a little heavier for the paused front squat sets of 3 and 2, but the single at 245 was definitely heavy for today.

Took longer breaks between the clusters of ring pull-ups than last week, but they were all less than 0:10 for the most part.  Maybe a little longer on the last set.

Jerk complex at 145 felt really excellent.  Push jerk was a little forward at 155, and it completely surprised me to fail it.  The 3 split jerks were fine at 155 but not as crisp as at 145.

AMRAP started out a little rough, but got into a good groove as the minutes went on (errr... that probably means I should have warmed up a little better, rather than just doing 3 wallballs and a test spin on the bike to make sure it wasn't broken).  All wallballs and ring rows unbroken.  Legs were fatiguing more quickly on the wallballs than shoulders, which was totally weird.  I kept having to remind myself that I'm good at squatting, and it would be stupid and wimpy to break up the sets for leg fatigue when my shoulders could keep up.  Transitions could have been faster.  Everything probably should have been faster... I could have kept that pace for several more minutes, but I didn't want to push the AD much more, considering how the legs were feeling on the wallballs... meh.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 5 more singles @ 85% of that @ same tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-up clusters on rings, 5 x 2.2.2.2; minimal rest between doubles, :60 rest
B2. 1 push press + 1 push jerks, build to a tough set in 5 sets; :60 rest
+
3 rounds for time:
24 AirDyne calories
18 wall balls, 14 to 10
12 tough strict ring rows
+
Not for time:
100m heavy double KB/DB overhead carry

complete

+

A. 245, then 5 @ 210

B1. complete

B2. 125, 140, 150(FPP), 150, 155(FPP)

+

9:37

+

complete with 53lb KBs

Front squats felt HEAVY today, very different from last week.  245 was really sticky on the way up.  First 2 singles at 210 felt way heavier than they should have, but the last 3 started feeling easier.  Also - got extremely lightheaded on every single rep today, like, so much that I had to hold on to the rack for a couple of seconds.  That was weird.  That's happened before on heavy singles, but it was of the ordinary to happen at lighter weights, especially the later singles that felt easier...

Rest was minimal between the first 2 clusters of each set, but then became a little longer before the 3rd and a little longer (0:10 to start, then 0:15 by the end) before the 4th cluster.  Failed the last rep on the 4th set twice by not waiting long enough.  

Effing push press. These all felt terrible today.

Breathing got pretty high on the 3 rounds.  Pushed the AD a little harder than last week (probably 92%ish, if I had to put a number on it), which made the wallballs much harder.  All broken 10/8, but definitely rested too much after dropping it.  First 2 rounds of ring rows were unbroken, the last one was 8/4.  Happy to go faster this week even with an increase in reps.

Overhead carry done in 2x 50m.  The 53s felt pretty easy, so after the first 50m I considered jumping to the 70s... but chickened out on cleaning them (twice).  I could probably clean then with a little more practice, but wasn't gonna happen today.

Thursday

10:00 light scap activation
+
A. Paused front squat, build to a max @ 21X1, then perform 7 front squat singles @ that weight w/no tempo; rest as needed between singles to ensure solid reps
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 2 push jerks, build to a tough set in 5 sets; :60 rest
+
For time:
75 AirDyne calories
50 wall balls, 14 to 10
25 tough strict ring rows
+
Not for time:
200m light/moderate double KB/DB overhead carry

complete
+
A. complete @ 245
B1. 9, 8, 7, 7, 7
B2. 125, 135, 145, 150, 155(F PP)
+
9:53
+
complete with 35lb KBs

Great training day!

Front squats felt good working up to the 245.  245 wasn't as hard as I was expecting it to be, so considered trying 250.  Very glad I didn't, because the 7 singles got pretty tough by the end.

Ring pull-ups felt better than last week; was able to knock out a slightly bigger set in the beginning (5, then 4s), then singles or doubles to finish out each minute.  Still a lot of standing around, but also had 2 or 3 failed reps where I didn't wait long enough.

Only the push press at 145 felt solid.  Every other push press felt really tough (even the lighter ones) - still not using my legs for the most part on these.  It makes SUCH a difference when I do, but I couldn't tell you what I did differently on that one rep.  I just know it flew up without issue.

Thought the FT piece was going to be much worse than it was.  Finished the 75 calories at 5:45, going about 85%.  Wallballs broken 15/10/10/8/7.  Ring rows broken 10/8/7.  Quads and shoulders were blown up, but breathing was totally under control, which is a huge improvement.

Took the OH carry outside, and broken into 4 segments of approximately 50m each.  Felt solid.

Thursday

AM
10:00 light scap activation
+
A. 1 paused front squat, 21X1 + 2 front squat, build to a max
B1. Unweighted strict pull-ups on rings, 5 x AMRAP in :60; :60 rest
B2. 1 push press + 3 push jerks, build to a tough set in 5 sets; :60 rest
+
AMRAP in 12:00:
15 AirDyne calories
12 tough strict ring rows
9 wall balls, 14 to 10
+
Not for time:
100m snatch-grip overhead carry, very heavy

PM
Oly class

AM
complete
+
A. 235 (PR+5)
B1. 7, 6, 6, 5, 6
B2. 150
+
5 rounds + 14 calories
+
complete with 135

PM
45:00 snatch (up to 115) + 15:00 CJ (up to 135)


Front squats felt good!

Ring pull-ups did not feel good.  Opened every minute with a set of 3, but then was doing mostly singles and a few doubles throughout the rest of the minute.  Lots of standing around.

Push press was a little shaky at 150, but push jerks were easy.

Went about 85% on the AirDyne and unbroken on the ring rows and wallballs with fast transitions.  Pushed the pace in the last 0:30, but couldn't finish the 15 calories.

Snatch-grip OH carry is murder on my wrists, but it wasn't any worse today than it was 20lbs lighter.  Could do this with at least 145, if not 155, next time.

Was fried coming into the Oly class.  Perhaps I should skip the ones on Thursdays - between today being day 3, and already training in the morning, and having an uncharacteristically busy day/week at work, I just wanted to sit and watch.  Snatching was really off, and spent too much time starting to overthink things that haven't been a problem recently.  Failed a number of reps.  Switched to CJ with 15:00 remaining - cleans were sloppy, but looking forward to jerking again, these felt good!

Thursday 5 June

A. 1 & 1/4 front squat, 5-5-5 @ loads allowing for quick drive out of the hole; 2:30 rest
B. 1 push press + 1 push jerk, 6 x 1; begin a set every :90
+
For time:
100m indoor sled drag, very heavy grind
20 strict pull-ups
20 strict ring dips
100m Farmer's walk, very heavy
+
4 sets:
:21 prowler push @ max effort, load for high speed/fast foot turnover
3:09 rest

A. 135, 155, 165
B. 135, 140, 145, 150, 155, 160
+
13:11 with 135 on the sled and turrets for the FW
+
complete with 90 on the prowler

Could have started a little heavier on the 1&1/4 front squats, but 165 was probably a good place to end if the goal is to keep them fast.  Some of the push presses felt better than others; the set at 160 was really solid, so added a bonus attempt at 165 but failed.

135 was too light on the sled (no grinding at all).  10 sets of 2 pull-ups (all pronated grip), all singles on the ring dips and really focused on proper depth.  Using the turrets was fun, and not nearly as hard as I was expecting.

0:21 is a LONG time for a prowler sprint... speed started to slow around 0:16-0:17.

Thursday 29 May

A. Front squat, 1-1-1-1-1-1 adding each set so that last is heavy but fast for the day; :60-2:00 rest, only take what's needed to change plates, get focused, and make the lift
B. 2 push presses + 1 push jerk, 6 x 1; begin a set every :90
+
For time:
50m indoor sled drag, very heavy grind
8-6-4 of [strict ring dips + strict pull-ups]
50m indoor sled drag, very heavy grind
+
4 sets:
:18 prowler push @ max effort, load for high speed/fast foot turnover
2:42

A. 175, 205, 225, 235, 245, 250
B. 125, 135, 140, 145, 145, 150
+
10:33 with 135 on the sled
+
complete outside with 90 on the prowler

Disgustingly humid today - everything felt good, just wanted to move at a snail's pace.  Push presses went much better than last week - the first rep at 145 was a little shaky, but other than that everything was solid.  

Thought the sled might have been too light on the first 25m, but after turning it around, it became a very heavy grind on the return trip.  Still only doing singles on the strict ring dips, but moving quickly through these.  Doubles on the pullups through 8, and the first 4 of 6, then singles to finish (all pronated grip).  Spent more time staring up at the bar than I would have liked. 50m sled drag took 1:47 on the first 50m and 1:33 on the last 50m.

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Lunch
Broccoli - Raw, 100 g	34	7g	0g	3g	0mg	33mg	2g	3g
Kirkland Signature (Costco) - Boneless Skinless Chicken Breast Tenderloin - Corrected, 6 oz	165	0g	2g	38g	90mg	300mg	0g	0g
Sweet potato - Raw, unprepared (Sweetpotato), 335 g	288	67g	0g	5g	0mg	184mg	14g	10g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 1 scoops	140	35g	0g	0g	0mg	0mg	0g	0g
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, 3.6 oz	99	0g	1g	23g	54mg	180mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
Avocados - Raw, 83 g	133	7g	12g	2g	0mg	6mg	1g	6g
Snack
Strawberries - Raw, 116.0 g	37	9g	0g	1g	0mg	1mg	5g	2g
TOTAL:	1,916	200g	49g	167g	924mg	1,174mg	23g	22g