Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. 1 & 1/4 front squat, no sleeves, 3-3-3 w/:03 initial descent (quick on the rest of each rep); 2:30 rest
B. Weighted ring dip, build to a max (score as bodyweight + weight added)
C. Bar muscle-ups, 5:00-8:00 practice
+
4 rounds nice & steady:
4 strict rope pull-ups (top hand 4-6" above bottom hand)
8 glute-ham sit-ups
4 strict rope pull-ups (top hand 4-6" above bottom hand), opposite hand on top
12 unweighted hip extensions
200m jog

AM

complete

PM

A. 133, 153, 173 (video)

B. 221.5 (166 + 55.5) (video) (PR)

C. complete, several fails and one make

+

complete 


Brandie and Austin were both in early this morning, which was delightful!

Front squats felt good; probably could have / should have started a bit heavier.

Ring dips also felt really good, failed with an additional 2.5.

Missing something on the bar muscle-ups today... I kept trying to go through the bar instead of around/over it, which means my sternum is extremely bruised.  Finally made one, but it wasn't pretty.  I think I need to go back and watch some videos.

Wednesday

AM
4000m row @ Z1
+
15:00 hamstring/hip/quad mobility work

PM
A. Barefoot front squat, no sleeves, 2-2-1-1-1, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 1-2, 20X1; :60 rest
B2. Unweighted strict rope pull-ups (top hand 4-6" above bottom hand), 3 x 3-5/top hand; :60 between hands, :60 rest
+
3 rounds nice & steady:
10 glute-ham sit-ups
50m Farmer's walk, 70/hand
200m jog
15 unweighted hip extensions

AM

complete

PM

A. 183(2), 193(2), 203, 208, 213F

B1. 35(2), 42.5(2), 52.5(1) @166.5, including belt 

B2. 5, 4, 4

+

complete


Today was short and sweet.

Front squats felt okay - the 208 was definitely tough, but I lost a little tension in the 0:02 pause at 213, and couldn't recover it.  

Ring dips felt really good - hit the double at my old 1RM, and 219 is a 10lb PR.

Rope pull-ups felt good, but fingers started slipping on the last rep of each set.  Probably could have done 5 across if I fought for it, but I didn't.

3 rounds were nice and steady, as instructed.  Knee is still cool with jogging, so that's good.

Wednesday

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

PM
A. Barefoot front squat, no sleeves, 4 x 2-3, 22X1; 2:30 rest
B1. Weighted ring dip, 3 x 2-3, 20X1; :60 rest
B2. Unweighted strict rope pull-ups (top hand 4-6" above bottom hand), 3 x 2-4/top hand; :60 between hands, :60 rest
C1. Reverse hypers, 3 x 5-8 tough; :30 rest
C2. Banded terminal knee extension, 3 x 25/side w/same band as last week; :30 between sides, :30 rest
+
3 rounds:
25m Farmer's walk, 100/hand
200m jog

AM

complete

PM

A. 163, 173, 183, 193(2) last two sets

B1. 20, 25, 30(2) @165, including belt 

B2. 4 across 

C1. 320(8) across 

C2. complete 

+

complete 

Solid day!

Barefoot front squats are going MUCH better than the barefoot back squats.  The last rep at 193 was ugly, but didn't have the near-blackout experience that I did last week.  No issues going well below parallel, even at very heavy weights, compared to just riding the line on back squats.  Chelsea said she also feels able to get into a deeper front squat than back, based on where the weight is distributed.  What can I do to improve my back squat depth?  Do I need to?  I don't want someone saying that my 300lb back squat doesn't count because it's not ATG (if I'm ever strong enough to do that again, which, at the moment, seems unlikely).

Ring dips felt good.  My previous best 2RM was 194lbs (20lbs @ 174lbs), so it's pretty cool to basically match the total, but with 10 less pounds of body weight and 10 more pounds on the belt.  I guess this stuff is actually working, and while I'm getting impatient at slow progress on the scale, I can't forget that the trend over time is decent. (160.4 at home today... 159 is taunting me so much).  

Strict rope pull-ups were kind of fun!  No issues getting all 4 reps on both hands, but I did rotate/twist quite a bit through each set...

Okay, reverse hypers are getting tough.  Didn't go up in weight because 320 seems ridiculous.

Knee was completely, 100% fine on the jogs! I'm guessing that we were just a little ambitious in adding this back in before, while there was still some residual fluid in there.  Totally fine now, which is a relief.