Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 12 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted supinated pull-up, build to a max for the day
+
10 rounds for time:
1 rope climb
5 burpees
+
As a cool-down:
500m row
400m run
300m ski-erg
200m run

AM

subbed 30:00 AirDyne @ Z1

PM

A. complete with 135 on the bar

B. DNF

C. 235.5 (165.5 + 70, PR+4)

+

7:20

+

complete


Back squats felt AWFUL today.  I don't know what my deal was.  The bar felt so, so heavy when I unracked it each time.  I think depth was still good, but speed was definitely slower than it has been.

Intended to do the same thing with the pistols as last week, where I worked backwards from strongest knee sleeve to bare-kneed, but I was struggling big-time with the bees knees (left only).  I missed a few attempts when I just fell backwards at the bottom, but more concerningly, on my last attempt I felt a very sharp stabbing on the medial side.  Called it.  Fuck fuck fuck fuck fuck.  Haven't tested an air squat since then, I'm going to pretend it didn't happen.

Weighted pull-up felt great! The 70 was tough but not super slow, so I threw on 75 but only made it half-way.  I was hesitant to weigh myself since I haven't been tracking my food, so I started with the scale at 170 but I had to keep nudging it down, much to my surprise.  Mike was right, relaxing a bit isn't going to completely derail me.  That's a relief.

Didn't feel like moving much faster on the rope climbs.  I think I did a good job of dropping right into a burpee after a climb, but I took a few breaths before each climb.  Nothing was a limiter in particular, I just wasn't in a hurry.

Actually really enjoyed the cool down! 

Monday

AM
800m light/moderate sled drag, alternate forward & backward as desired
200m Farmer's walk, moderate/tough
+
10:00 mobility work of choice

PM
A. Back squat w/chains, 10 x 2 @ 45% 1RM on bar, 10X1 - emphasis on depth & speed; begin a set every :60
B. Pistols, 5:00-8:00 easy practice, don't accumulate more than 20 total reps
C. Weighted pronated pull-ups, 2-2-1-1, 21X0; :60 rest
+
8:00 @ 80%:
1 rope climb
10m prowler push, moderate grind
30 double-unders
10m prowler push
+
For time:
500m row @ 97%

AM

subbed 30:00 AirDyne @ Z1

PM
A. complete with 135 on the bar 

B. complete 

C. 45(2), 50(2), 55.5(1), 60.5(1) @165.5
+

4 + 1 rope climb with 140 on the prowler 

+

DNF, burnt-out headcase


It was pouring this morning, so skipped the outdoor AM session.  Might be able to make this up tomorrow...

Saw Drew Cook this morning - after his clinic, I was intrigued about dry needling and was wondering if it would help knock out this trigger point on my calf that has been bothering me pretty much the entire time my knee has been bad.  Um, that was intense.  I thought I had one trigger point, but turns out I had like 15.  And, I have to go back tomorrow because my hamstring is still jacked up post-op (news to me, I really thought it was back to normal...) and also there's something funky with my foot?  He had me make appointments for 6 weeks, but I guarantee I'm not going to keep them.  I don't have a co-pay, so I'll play along for a while...

Back squats got better as the sets went on.  Didn't really warm up a whole lot.

Pistols started out rough.  Tried a couple with no knee sleeves, and while I could do them on the right, I couldn't reverse direction at the bottom on the left and kept falling backwards.  Put on the bees knees (left only) and did 10 alternating, then put on the thinner black knee sleeve (left only) and did 6 alternating, then finally was able to do 2 or 3 shaky reps on the left with no knee sleeves.  They'll come back.  All in nanos.

Weighted pull-ups felt good.  The last single was very tough, but it's a 7lb PR for a pronated single... that's a PR for a pronated double, as well.

8:00 piece was fine.  All double-unders unbroken.  No issue on the rope climbs.  Took a wild guess on how heavy a moderate grind would be... it wasn't easy, but wasn't all that grindy.

Had absolutely zero motivation to do the 500m row.  I procrastinated for probably 20:00 before starting, and even sat down next to Duprie and asked him if he ever just "didn't want to."  I don't know what my deal is, because I know I'm sitting on a 1:39 PR.  Finally started the row, and it actually felt great - held 1:37-1:38 for approximately 380m, then as soon as it started to get uncomfortable, I stopped rowing.  Let me repeat that.  I had 120m remaining, hadn't fallen off my pace, and I just stopped.  I knew it was going to start to hurt and I just didn't care enough to go there.  I stood up, walked outside, sat down where James pees, and started crying.

I don't like being a headcase.  I need a break.

Wednesday

AM
6000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 4 x 3-4, 20X1; 2:30 rest
B. Pendlay row, 3 x 4-5, 20X0; 2:00 rest
+
For 12:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 6-8 ring push-ups
+
For time @ 90%:
200m run
4 rope climbs
200m run
3 rope climbs
200m run
2 rope climbs
200m run

AM

skipped; early morning in lab

PM

A. 183, 193, 203, 213(3)

B. 143, 153(4), 153(5)

+

complete

8 across 

+

8:38

Super annoyed that I had to skip the AM session today - I was scheduled for a 7:45AM meeting on Tuesday 12/08, and when I showed up to work yesterday (2 hours earlier than normal) I was informed that they made a mistake and it would actually be on Wednesday.  I pride myself on keeping an organized calendar and found it extremely disrespectful (on the part of the Admin, it's her entire job!) to make a mistake like that, and not apologize profusely.  Rant over.  I might make up the row on Friday morning.  Or, I might sleep in and eat pancakes.  We'll see.

Front squats felt better than last week; in nanos, no belt on the first two sets, but then felt like my back was rounding and that was the limiting factor, not my legs, so I added the belt and I think it made a big difference.  Still don't like how heavy these feel.

Grip was the limiter on the Pendlay rows - hook gripped, it just slipped out of my hands by the 4th rep at 153.  Hung on for the 5th rep on the last set, but the tempo and form were a little off because I was struggling not to drop the bar.

EMOM went well; missed the first 2 attempts at a BMU, but once I made one, no further misses.  Most of these felt very easy, only one wasn't.  Added a bonus rep at the end (the easiest of them all!) in an attempt for a double, but no dice.

Ring push-ups were also very easy, but half way through I realized that I wasn't completely horizontal - had a 24" box and the high rings on the end; I'm pretty sure last time I used these rings I added a plate on top of the box.  Oops, sorry!

The for time piece was hard.  I wasn't able to push the pace on the rope climbs as much as I was last week, and felt like I was standing around a lot.  Runs felt good, kept the pace moderate until the last 200m, which was not quite a sprint but much higher than a sustainable pace.

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. Front squat w/no sleeves, 3 x 4-6, 20X1; 2:30 rest
B. Pendlay row, 3 x 5-6, 20X0; 2:00 rest
+
For 10:00:
Evens: 1 bar muscle-up + 4 toes-to-bar
Odds: 7 burpees
+
3 sets @ high effort:
300m run
3 rope climbs
2:30 rest

AM

complete

PM

A. 153, 173, 183(5)

B. 123, 133, 143

+

11:00 to complete the 10 sets

+

2:36

2:31

2:33

Mentally rough day/week.  Physically, everything continues to feel great.  Why do I feel like I need a vacation?

Front squats were just okay.  No belt and in nanos, but a good 30lbs under where I think I should be for this rep range.  Felt the 5th rep at 183 get a little ugly, so racked the bar instead of doing an even uglier 6th rep (although I'm certain I wouldn't have failed).

Pendlay rows felt good; it's been a while, I think I was doing them correctly?

Really liked the BMU/TTB combo!  Missed the second BMU, made it up at the end.

I also really enjoyed the run/rope climb piece (what!?).  Runs felt good, each one got a few seconds faster.  Decided to walk from the gym door to the rope and use that as my only rest, and jumped up immediately into the first climb.  Was pretty good about only taking 2-3 breaths before the second rope climb, but still hesitated a little too much before the 3rd climb on all 3 sets.  No issues at all (3 pulls for all) until the very last rope climb, which was definitely more of a struggle and took 4 wimpy pulls.

Saturday

AM

30:00-60:00 round-the-world of choice or swim

PM
A1. Wrist flexion stretching, kneeling w/top of hands on ground and fingers facing toward feet, rotate locked elbows forward and lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
A2. Wrist extension stretching, kneeling w/palms on ground and hands supinated so fingers facing toward feet, lean back w/fingers pressed into ground, 2 x 10 reps w/short pause @ end range; :30 rest
B. Snatch gauntlet, 1 every :60 starting @ 85 and adding 5 every :60
+
AMRAP in 10:00:
90 double-unders
60 wall balls, 14 to 10'
max rope climbs in remaining time
+
3 sets not for time:
:25 L-sit on parallettes
6 light DB upright rows (both arms at same time)

AM
45:00 complete, just row, mobility and shoulder prep

PM
A1/A2. complete 

B. 140 (PR +5 for any snatch, and it was power!), 145Fx2

+

8

+

complete, 30/hand 

+

bonus 800m sled drag with Chels, 60

Another solid training day. 

Super happy with the snatch PR!!! I have video, but it's too ugly to post (just kidding, I posted it here: 125-130-135-140-145F-145F).  Everything up to 135 was pretty crisp, all power (this is so weird). Soft elbows on the catch on the 140, and feet were pretty wide, but the pull felt really good. Two nice pulls at 145 to chin level, this will come soon. I love gauntlets. 

10:00 piece was tough. Double-unders cooperated for the most part, tripped at 60 and 79. Wallballs to the 10' target got tough, broken 15/15/10/10/10, and really focused on depth.  Arms/shoulders were pretty tired when I got to the rope (4:30ish), and grip got completely blown up after the first 2 or 3 climbs. Finished the 7th climb with 1:10 to go and completely bitched out and decided that wasn't enough time for 2, so rested until the 9:30 mark then did the 8th climb. Way better than it used to be, but still not satisfied. 

Wednesday

AM
5000m row @ Z1
+
10:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat w/no sleeves, 3-3-3-3 adding so that only last set is tough (no slow descent this week); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 2-3, 31X0; 2:30 rest
+
5 sets:
1 bar muscle-up
200m easy jog
:60 rest
+
5 sets:
1 rope climb
8 glute-ham sit-ups
25m Farmer's walk, 100/hand
:60 rest

AM

complete

PM

A. 123, 153, 163, 183

B. 25, 30, 35(2) @166
+
complete
+
complete

Another good day!

Front squats felt kinda heavy, and actually had a hard time getting much below parallel without the tempo on the first rep of each set.

Weighted CTBs continue to feel really strong.

Missed the first 3 or 4 attempts at a bar muscle-up, but once I made one, no further misses and, again, each rep got smoother and smoother.  

Rope climbs were nice and fast.  Walked between stations, but otherwise moved pretty steadily through everything.

Wednesday

AM
4500m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 2-2-2-2 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted supinated CTB pull-up, 3 x 3-4, 31X0; 2:30 rest
C. Bar muscle-ups, 5:00-8:00 practice
+
For time:
7 rope climbs
35 glute-ham sit-ups
100m Farmer's walk, 100/hand
+
3 sets:
300m easy jog
2:00 walk rest

AM

complete

PM

A. 163, 173, 183, 193 (video)

B. 20, 25(3), 25(3) @165.5

C. 5/5 (video)

+

6:58 (RC in 2:49)

+

complete 

Felt kind of stiff coming into today's training, but everything actually felt pretty decent.  

Front squats felt heavier than they looked.  Form started to go a little bit at 193.

Weighted CTBs felt really strong, that's cool.  Still not very comfortable in a supinated grip, but the pulling feels easy.

Bar muscle-ups went so much better than last week!  Definitely feels like one of those things that just needs continued exposure.  No misses, and each rep got smoother and smoother.  Would have liked to keep going, but ripped.  Please enjoy Chelsea's cameo.  Spoiler alert: she's dancing.

For time piece went well, I was moving pretty steadily but not really sprinting at any part of this, so maybe I could have gone faster (but I don't really know where - FW, perhaps?).  Rope climbs felt the best they ever have, definitely slowed down on the last two reps but really don't feel like I wasted too much time staring at the rope like I usually do (5 done under 2:00, which is a PR by 1, and one more than the 3:00 tester from a few months ago).  Wanted to break the GHSU into 20/15, ended up doing 20/9/6, with the last 6 being extremely dizzy.  FW was fine, broken 25x4.

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. 

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 clusters, 5 x 1.1 @ 95-115; :10 between singles, 2:00 rest
C. Push press, 2-2-1-1, 21X1; 2:00 rest
+
For time:
12 rope climbs
+
3 sets:
max unbroken strict handstand push-ups
175m row @ max effort
5:00 walk rest

AM

only 3 sets complete, short on time

PM

complete 

+

A1./A2. complete 

B. 95, 105, 105, 110, 110 - in nanos, but with a hook grip!

C. 140, 145, 150, 155Fx2

+

6:27

+

16, row in 0:34.8, 1:39.5/500 avg

14, row in 0:35.2, 1:40.7/500 avg

12, row in 0:34.9, 1:39.9/500 avg
+
bonus set of 12 strict handstand push-ups video


Today. Was. Awesome.

Well, not all of it was awesome, but it ended really well.

Muscle-ups felt really good - caught a couple right at parallel-ish, which is about as high as I've ever caught them on the fat rings.  Went for the double a couple of times but chickened out (for no discernible reason).

Power snatches felt okay - technique felt decent, but the bar just felt heavy today.  But, I hook gripped!! It hurt a little bit, but not as much as last week and no more than with some of the other movements (pull-ups, etc) that bother my thumb.  Feet went a little wide at 110, but not too bad.

Push press felt awful.  I really don't know how to drive with my legs at all.  I basically dip then strict press.  This is extremely annoying.

Rope climbs went very well.  Wanted to do one every 0:30 - which I did through 8, then took an extra 0:15, then just went when Angel told me to go.  Lats and grip got super fatigued, but no real issues until the very last climb when I basically only took 0:05 rest before jumping back up and got stuck one pull from the top for a few seconds.  Super happy with this, considering October 2014 I did 10 in 7:41.  (Today, 10 done in 5:15).

And then those strict handstand push-ups.  OMG.  I knew I would PR these, considering I've had no issues hitting sets of 5 consistently.  I got to about 8 on the first set and thought to myself that these were stupid easy, and didn't really feel any struggle until 13 or so.  I think I was too excited about these to sprint properly (only saw 1:34 on the first one, 1:35 on the second and third rows).  Just wanted to hit 10 on the second set, and surprised myself with 14.  Then just wanted to hit 10 on the final set, and surprised myself with 12.  Then I did a bonus set just to catch this phenomenon on video, and just wanted to hit 10, and surprised myself with 12.  This is the coolest thing, ever.  Well, maybe not ever.  But this is certainly the coolest thing to happen since I got my first muscle-up.  Holy shit.

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 clusters from blocks (just below knees), 5 x 1.1 @ 95-105; :10 between singles, 2:00 rest
C. Push press, 2-2-2-2, 21X1; 2:00 rest
+
Every 2:00 for 6 sets:
1 rope climb
5 strict handstand push-ups
+
3 sets:
4/side KB snatches, tough but fast - complete 4 consecutive on 1 side, then 4 consecutive on the other
150m row @ max effort
4:30 walk rest

AM

complete, but rolled the mobility into the 5 sets

PM

complete, 8 singles 

+

A1/A2. complete 

B. 105, 105(1.F.1), 105(1.F), 95, 100 - no hook grip

C. 145(1), 140, 140, 145

+

0:26

0:26

0:22

0:22

0:22

0:21
(what?!)

+

0:58 (0:29.4 row)

0:55 (0:29.6 row)

0:54 (0:29.7 row)

with 35lb kettlebell

Felt extremely stiff this morning on the first FLR, so decided to blend the mobility into the 5 sets... 

Totally rough evening session.  I feel physically exhausted from a month of the new work schedule, and mentally exhausted from trying to learn new things quickly, as well as from a demoralizing meeting with my new boss immediately before training this afternoon.  Things will get better, it's just been a bear of an adjustment.

I had been so excited to try out Austin's new muscle-up technique all week (looking up throughout the whole thing for a straight-arm catch), and I'm disappointed that it's not really helping me catch any higher.  A few of the singles were solid, and a few were still caught very low.  No misses, only one attempt at a double and it wasn't close.

Power snatches were slow, soft, and sloppy.  Blocks were set so the bar was mid-kneecap (lower than last week), which was a very awkward height to start from (I remember having this problem last time I progressed through the descending blocks).  Terrible, ugly reps. I don't know what the problem was, other than the awkward position. Tried to hook grip on one set, but thumb isn't ready for that yet.

Push press felt AWFUL.  As soon as I unracked the bar each time, it felt heavy and I felt like there was no way I could get it overhead.  Almost had the second rep on the first set, but was maybe an inch away from locking it out.  There is no world in which I should be failing a 145lb push press.

But then that rope climb / strict handstand push-up thing happened, and I felt like a million bucks.  Rope climbs were fast and easy, and the descent was like fire-pole style.  Zero transition time kicking up at the wall, and all strict hspus unbroken.  This is insane.  Every time I looked up at the clock, I assumed that there was a mistake.

Had a hard time snatching the kettlebell when warming up for the final piece, which is why I stuck with the lighter weight.  I completely forgot the corkscrew method and was whipping it up and the kettlebell would slam into the top of my forearm each time, so I thought that there's no way I could go up in weight.  The first set also went like this, but then on the second arm on the second set I finally remembered the corkscrew and so the final set was a million times easier.  Only saw 1:33 on the first row, bottomed out at 1:34 on the second and third.  Felt like I just had nothing left by the time I got to this piece.

Skyped with Mike last night.  We're both frustrated, but he says he has a plan and he's still confident that we can find something that works.  He's like, "What's your goal weight again? 145?" and I laughed hysterically and said at this point I'd be happy with 159 (162.6 today).  He's assuming that there are some changes in body comp going on despite the plateau on the scale, which I may or may not agree with (depending on the lighting).  Keeping macros at 150/60/240 for a little longer, but adding a refeed day on Fridays (150/55/300).  His next ideas are messing with my PWO shake (currently 20P/40C) or dropping my daily macros just a hair to have a bigger difference with the refeed day.  I feel good (other than today) and it's not terribly difficult to hit these numbers, so I'll continue trucking along... I've been compliant for too long to just say "fuck it" this late in the game, although Mike said that I can eat all the pancakes and gelato I like on Fridays (within the macros), so that kind of helps with the monotony.

Sorry for the novel.  Just one of those days.

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 work 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 (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Power snatch clusters from blocks (just above knees), 5 x 1.1 @ 105; :10 between singles, 2:00 rest
C. Push press, 3-3-3, 21X1; 2:00 rest
+
For reps:
3:00 rope climbs
3:00 rest
3:00 strict handstand push-ups
+
3 sets:
7 kettlebell swings, 70
150m row @ max effort
4:30 walk rest

AM

complete @ home
forgot the mobility

PM

complete

+

A1. complete 

A2. complete 

B. complete - no hook grip

C. 135, 145(2), 140 - nanos, no belt

+

6 rope climbs 

30 strict handstand push-ups 

+

0:51 (0:29.2 row)

0:49 (0:29.5 row)

0:50 (0:29.7 row)


Totally mixed day.  Digging the higher volume though... 

Muscle-ups were better than they were on Sunday, but not nearly as good as they were last week.  Did 9 singles, no misses, but all with very low catches.  Tried getting some tips for a higher catch from Jeff and Austin, but nothing really clicked.  Thinking that I need some instruction for this tech work if I'm going to make any progress... 

Power snatches went well; for some reason my chest/scaps/lats were all a bit sore (DB bench?) so I didn't feel as tight in the set-up, but speed under the bar has gotten much better.  

Push press felt okay, but I was reminded that I don't know how to drive with my legs on these.

Completely bitched out on the rope climbs.  The first 3 were done super fast (under 0:60), and I mistakenly entertained the thought that I could get 8-9 reps. Then the next 2 took a full minute, and I looked at the clock with 0:50 remaining and decided that wasn't enough time for two climbs so I stood there for 0:35.  Fucking lame.  Should have been 7.  

But those strict handstand push-ups!  2 sets of 5, 3 sets of 3, then all doubles plus one single at the buzzer.  At least I have measurably improved at something in the past 6 months.

Enjoyed the mixed sprinting, as per usual.  The row started off feeling excellent and faded a bit with each set (although I did see 1:33 for at least one pull on all sets).  I don't know why I let the 70lb bell intimidate me, because these felt awesome.

Thursday

AM
1600m light sled drag, alternate forward & backward as desired

PM
A1. Bear crawl, 5 x 10' forward + 10' reverse, slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall (these should feel easy, by the way, think of it as core activation similar to the bear crawls), 5 x 10 alternating breathing out hard each rep; :30 rest
B. Muscle-ups, 10:00 tech work on fat rings
+
7 rounds for time:
1 rope climb
4 strict handstand push-ups
7 kettlebell swings, 53
+
3 sets:
300m run @ 90% aerobic
:90 walk rest

AM

complete with 45 on the sled

PM

A1. complete 

A2. complete 

B. 7 solid singles, worked on generating a bigger backswing for a higher catch

+

8:38

+

complete


Muscle-ups were all pretty smooth today.  Wanted to try stringing two together, but the swing was just off on all attempts of a second rep.  Videoed these, and compared to video taken from muscle-ups on the skinny rings, my backswing is much less aggressive, which means that I'm catching lower.  Had a couple of good attempts on a bigger backswing today, but still not great. I'm trying to be patient in gaining proficiency here; it wasn't too long ago (3-4 months) that I had days where I failed all attempts and ended up in tears. 

7RFT was really fun! Slowed down quite a bit in the second half (first round done in under 0:50, last two rounds were closer to 0:90 each) - this was all in staring at the rope.  I'm so much better than I used to be about jumping up when I'm getting fatigued, but I still take way too long.  All the climbs were super solid, 2.75 pulls.  But the bigger story is that all strict handstand push-ups were unbroken...!  I stared at the wall much less than I stared at the rope, which is kind of shocking.  Kettlebell swings were easy.

Knee got aggravated 50m in to the first run.  It's like more and more fluid gets pumped into the knee joint (medial, specifically) with every step.  This is stupid.  It's not painful, just weird and slightly uncomfortable.  Blah.

Also, I was starving all day today.  I ate lunch an hour earlier than planned, then I had to leave work for the gym an hour earlier than I planned because I was too hungry to sit there reading, and had no macros allotted for snacks.  Grrrrr.  I don't know if this stress is worth it...

Thursday

AM
5500m row @ Z1

PM
A. Power cleans, 3-2-1-1 (touch-and-go on the 3 & 2); 2:00 rest
B. Behind-the-neck shoulder press, 3 x 4-5, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 20X1; 2:00 rest
+
10:00 @ 90%:
1 rope climb
10 AirDyne calories
5m handstand walk
10 AirDyne calories
+
800m walk cool-down

AM

complete in 28:10

PM

A. 155(3), 165(2), 175, 185Fx2

B. 68, 73, 78(1)

C. 10, 20(7), 20(7)

+

4 rounds 

+

complete 

So, my knee is fucking with me. Woke up this morning with it extremely stiff and had a sharp pain every time I extended it. I thought it would have improved overnight but it was the same as last night (if not worse) when I woke up this morning. Almost subbed out the row for airdyne, but ended up just shorting the stroke on my Z1 row. Walking was painful all day. Wasn't sure how training would go, but nothing I did made it feel any worse than walking did, so I didn't modify anything. And now, a few hours after training, it feels back to normal. WHAT THE HECK. I've been much better about icing it today and maybe the large quantities of ibuprofen finally kicked in. This is weird.  Anyway. 

Power cleans weren't as good as last week. 

BTN shoulder press continues to be terrible. Failing 2 reps at 78lbs is embarrassing. 

The tempo on the GH raises was much easier this week. 

LOVED the 10:00 piece - super fun. Rope climbs were all very fast and transitions were quick. 

Mom had another great day in class... this makes me happy and proud. 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-2-2 touch-and-go; :90 rest
B. Behind-the-neck shoulder press, 3 x 5-7, 31X1; 2:00 rest
C. Weighted glute-ham raises, 3 x 5-10, 31X1; 2:00 rest
+
10:00 @ 90%:
2 rope climb
10m bear crawl to Demetrius
15 AirDyne calories
10m bear crawl back to rope
+
800m walk cool-down

AM

complete

PM

A. 145(3), 155(3), 165(2), 175(2)

B. 63(7), 68(5), 68(5)

C. +10(10), +15(7), +15(6)

+

3 rounds + 5 calories 

+

complete 

Solid day. 

Power cleans were as good as they've ever been, especially the first rep of each set. The second at 175 was UGLY, but I failed to get 175 even once a few weeks ago, so this was neat.  Those are new PRs for a triple and a double. I wore knee sleeves just in case, so that I wouldn't be afraid to drop under the bar a little more as it got heavier, and I think that helped a lot mentally. I should try that with power snatches, too. 

BTN shoulder press is getting better, but still feels a little uncomfortable on my left shoulder. Nothing major, just doesn't feel like the other one. 

Glute ham raises were fine, tempo caught up with me.

Happy with effort on the 10:00 piece, although I still rest way too long at the rope when I have multiple reps back to back. The actual climbing has gotten to be pretty solid, though... 

Thursday

AM
5000m row @ Z1, off every 1000m for a few minutes of mobility work of choice

PM
A. Power cleans, 3-3-3-3 touch-and-go all moderate; :90 rest
B. Behind-the-neck shoulder press, 3 x 7-9, 31X1; 2:00 rest
C. Glute-ham raises, 3 x 5-10, 31X1 using stick for assistance; 2:00 rest
+
10:00 @ 80%:
1 rope climb
10 AirDyne calories
3 wall walks
10 AirDyne calories
+
800m walk cool-down

AM

complete

PM

A. 125, 135, 145, 150

B. 53, 58(8), 58(7)

C. 10, 10, 10 - no stick needed 

+

4 rounds even 

+

complete 

Today was awesome! Everything felt good. 

Really enjoyed the change of pace on the AM piece, Demetrius and I have been spending a lot of time together... 

Power cleans felt EXCELLENT. The triple at 145 was probably the 3 crispest "heavy" power cleans I've ever done. 

BTN shoulder press went much better than last week; felt a lot stronger and  my left shoulder didn't complain nearly as much. 

Had no issues holding the tempo on the GH raises, so didn't use a stick. Hamstrings are toasted from this week though... Eeesh. 

Pushed the 10:00 piece a little closer to 90% - this was super fun! 

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :20/side star plank

PM
A. DB rear foot elevated split squat, 1 x max reps/side up to 8 @ .33 bwt/hand, 30X0
B. Close-grip bench press, build to a max for the day
C. CTB pull-ups, 4 x 7-10 unbroken; rest as needed
+
3 sets for even times:
24 AirDyne calories
3 rope climbs
12 burpees
3:00 walk rest
+
10:00 AirDyne @ Z1

AM

complete

PM
A. 8/8 @ 55/hand 

B. 155, 165Fx1, 160Fx1

C. 10, 10, 10, 7

+

4:41

4:43

4:48

+

complete 

Ugh it was SO HOT today, everything felt sluggish and gross. Better get used to it... 

Split squats weren't really challenging, but my knee really hates these (even with knee sleeves on) when it's the elevated leg and the knee is maximally flexed at the bottom. Hopefully this was just for testing, I really don't want to do these again until my knee is fixed. 

155 bench was EASY. Perhaps made too big of a jump to 165, it wasn't even close. Maybe could have gotten 160 if I tried that first, almost had it but Cody helped. 

Started each set of CTBs with a max set of butterfly, then reset as needed without dropping off. 5ish is getting to be fairly consistent. Hit 7 in rhythm on the 3rd set! But then the last set was a disaster with no rhythm at all. I think I forgot how to kip normally, butterfly is feeling much more natural. 

Happy that my times were pretty even on the rope climb piece, normally I drop off really badly with that many rope climbs. Only the very last climb got dicey, I hung out 1' from the top for a really long time...

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :15/side star plank

PM
10:00 muscle-ups practice - no more than 5 total reps
+
A1. Back squat, 3-2-1 all @ 70-80% effort - nothing heavy here, 20X1; 2:00 rest
A2. Strict pull-up, 3 x 5-10, 21X0; 2:00 rest
+
For 10:00:
Evens: 1 rope climb
Odds: 10m/side heavy DB overhead carry
+
4 sets:
:10 AirDyne @ 100%
2:20 walk rest

AM

complete

PM

complete 

+

A1. 165(3), 185(2), 205(1)

A2. 7 across 

+

complete 

70x1, 75x4

+

complete 


Muscle-ups felt great again today! Caught one of them kind of low, but the other 4 reps may have been among my best muscle-ups ever, at least on the fat rings.  Kipping the dip is getting a little better.

Back squats were silly, these were so light.

Strict pull-ups also felt great, all pronated.  Messed up the tempo on the first set of strict pull-ups (paused at the top as well as the bottom).

Rope climbs were all fast and easy.  DB was super awkward to get overhead, but the actual carry wasn't too tough.

0:10 sprints are quite enjoyable! I know that's going to change though... 

Tuesday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted

PM
A. Squat snatch gauntlet, 1 every :90 starting @ 95 and adding 5 every :90
B. Handstand walk, 1 x 100' for time
+
3 rounds for even times:
400m run hard
21 wall balls, 14 to 10'
3 rope climbs
4:00 walk rest
+
10:00 AirDyne @ Z1

AM
complete

PM

A. 135 (PR +5), 140Fx2

B. 1:01 (50/40/10)

+

6:04

7:15

7:41 

+

complete 

HOORAY FOR A SNATCH PR!! Gauntlets are the best. These felt great today. I spent a little extra time doing some scap work this morning that I've neglected a bit over the past few weeks and I think that made a big difference in staying tight through the turnover. Really hope I don't have to wait another 12 months for the next 5lbs. 

Handstand walk has gotten faster; I really tried to kick up before I felt ready at the turn around. Lost track of where I was, I thought I was at the 30' mark on the way back and I knew I didn't have another 20' in me, so I came down on purpose, but it was actually the 40' mark and I coulda/shoulda just finished it. I kicked back up really quickly though and this didn't add any significant time. 

First round of the run/wallball/rope climb thing felt great - ran in 1:50, wallballs unbroken, and deliberate rest on the rope climbs (STILL not confident doing these under fatigue, but they are objectively much better). Ran the second 400m in 1:49 and came in and promptly hit a wall. I don't know if it was the humidity or what, but I just died. Wallballs still unbroken, but the resting at the rope got to be ridiculous. Third round was awful; run in 2:01, wallballs still unbroken but took a really long time before picking up the ball, and lots of staring at the rope wishing it was over. 

One more training day, then a much-needed break. This is the first time in 4 years that I really feel like a break is needed from a mental standpoint. 

Friday

AM
5 rounds for time:
9 deadlifts, 165
9 CTB pull-ups, mandatory sets of 3 unbroken throughout

PM
For 21:00:
1st: 7 muscle snatches, 55
2nd: 1 rope climb
3rd: 5 thrusters, 75
+
20:00 AirDyne @ Z1

AM

8:35

PM

complete

AM session was more like 5 rounds @ 80% - all deadlifts easily unbroken, and butterfly is coming along nicely.  Took quite a bit of time between sets of 3 - was more interested in hitting quality butterflied sets than the time. Only two sets of 3 throughout the whole thing that weren't in rhythm (one was Conner's fault, he jinxed me). 

EMOM felt good, plenty of rest between movements. I still think the muscle snatches are the worst part. 

Tuesday

shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 thrusters @ 75 + 1 rope climb

complete

Crazy to think that this time last year, 1 rope climb every 5:00 stressed me out.