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.

Wednesday

AM
3 sets:
3:00 AirDyne easy
3:00 t-spine/anterior shoulder mobility - switch it up set-to-set
3:00 AirDyne easy
3:00 light scap activation

PM
A. 6 deadlifts + 4 hang power cleans + 2 shoulder-to-overheads, 3 x 1 @ 105-115-125; 2:00 rest
+
AMRAP in 3:00:
10 power cleans, 85
10 handstand push-ups
10 power cleans, 105
10 handstand push-ups
10 power cleans, 125
max handstand push-ups
+
2:00 rest
+
For time:
20 burpees w/2-hand touch to 6" target

AM

deferred to tomorrow

PM

A. complete

+

32 reps total

+

0:46

Great training day! It was a lot of fun to train with my buds. The barbell complex was really fun, I wouldn't be mad if a complex like this showed up in the Open.  Tried to be very efficient and not hang on to the bar any more than I needed to, which was easy at 105 and 115 and still good at 125 but required a little more focus on the HPC.

The AMRAP actually went better than I thought it would.  PC at 85 unbroken, then HSPUs broken 4/2/2/2, then broke the 105 PC 5/3/1/1, then had time for two single HSPUs (tried for a double at the buzzer but failed).  Was at the 105 PC with exactly 1 minute remaining.  Progress! Slowly but surely, handstand push-ups are coming along.

Burpees were super easy, I went out way too conservatively.  I was being quick but steady, definitely not moving at max speed until I was somewhere around 11 and realized I could push the pace much faster.  Dare I say.. I actually kind of like burpees now?  Who am I?

Saturday 22 March

A.
Three sets not for time of:
Strict Handstand Push-Ups x max reps
L-Sit x 30-45 seconds
B.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed
C.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)
D.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes

A. Complete; subbed kipping hspu because they’ve been feeling good recently (4-6-5) - 6 might be a PR!  Used the blue gymnastics mat.
B. 105, 125, 135, 145, 155, 165 x3 - felt terrible, pressed most of these out.
C. 15 @140 (7+4+4); 21 @ 125 (10+5+6); 27 @ 105 (12+7+8) - breathing was the limiter here.  Took a long time after dropping before cleaning the bar again.  Could have done significantly more reps at each weight.
D. 5:00, 4:47, 4:47, 4:30 - blahhhhhh.  Ran at z1 (3:00, then 2:45 x 3) and took the burpees real slow.

Feeling MUCH better today, but cough is significantly worse.  Had a really hard time breathing - thought I was having a legitimate asthma attack after coming in from the first run.  Really hoping it goes away by Monday's 14.4 attempt...

Tuesday 4 March

A. Every minute, on the minute, for 6 minutes, complete:
5 Squat Cleans (175/115 lbs)
+
Three sets for max reps of:
60 seconds of Shoulder to Overhead (175/115 lbs)
Rest 2 minutes
+
Complete as many rounds and reps as possible in 4 minutes of:
10 Chest-to-Bar Pull-Ups
10 Ring Dips
+

Rest exactly 3 minutes, and then . . .
+
Complete as many rounds and reps as possible in 4 minutes of:
20 Wall Ball Shots (30/20 lbs)
10 Toes to Bar

A. 5 UB, 3/2, 2/2/1, 2/1/1/1, 1/2/1/1, 2/1/1/1 - back got a little tight on the last 2 sets, but otherwise these were easy.  Should have tried to do at least one more set UB or only broken once.
+
19 (10/9)
17 (9/8)
16 (9/7) - I like S2O.
+
1 round + 10 CTB + 1 RD - 10 CTB took just under 0:60 both times (pull felt really strong but kip felt kinda off.  First round 5/3/2, Second round had many singles).  10 RD took almost 2:00 and was mostly singles.  RD felt much more difficult today than they did on Sat.
+
1 round + 20 WB + 5 TTB –  Should have picked up the pace on the WB but shoulders were toasted.  Finished the second set of 20 WB with 0:10 left on the clock, and jumped up thinking I'd get one or 2 TTB; really surprised myself here by knocking out 5 easily.  I spent several seconds staring at the bar on the first round before jumping up, and the second round proved that I don't need to do that.  Well done, me.

Saturday 22 February

A. Power Clean; 1-1-1, 2:00 rest
+
AMRAP in 18:00
12 Burpees to 6″ target
10 shoulder to overhead 115/75
8 toes to bar
+
2 sets
0:35 AirDyne @ max effort
4:45 rest

A. 155, 165, 175 (PR+5) – these finally feel like I’m doing them right
+
6 rounds + 22 (S2O easy and unbroken. TTB broken 2 x 4. Burpees miserable and s-l-o-w.)
+
complete

high RPM: 97, 91

low RPM: 88, 81

Good/tough day.  Power cleans felt awesome, I'm finally catching them in the right position.  175 was pretty easy, probably could have gotten 180 but decided to be happy with the 5lb PR.  The AMRAP was pretty miserable.  That was a lot of burpees.  AD was unpleasant as usual.

Wednesday 19 February

AM:
40:00 AD @ z1

PM:
A. Back Squat, 6 x 3 reps @ 80% of 1-RM; begin a set every 0:90
+
4:00 AMRAP (see below)
3:00 rest

6:00 AMRAP (see below)

3:00 rest

For time:
500 meter row
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

A. complete @ 235
+
4:00 AMRAP: 8 TTB (row 2:08.8)
6:00 AMRAP: 15 S2O (row 2:09.3; TTB 4 x 5; S2O 15 unbroken)
For time: 11:43 (row 2:10.9; TTB 4 x 5; S2O 3 x 10; KBS 2 x 20)

BBJO were miserably slow (well over a minute to do 10…)

Happy to get some z1 in this morning... starts the day off nicely.  Need to get back in the habit.

Back squats felt good, but the third rep started to get a little slow on the last couple of sets.  

Felt like I should done much better on the AMRAPs.  I paced the row intentionally, thinking that shaving 5-10 seconds off the row would just translate into 5-10 seconds of resting before starting the next piece, but those BBJO were absolutely terrible.  I had no drive in my legs and spent a couple of seconds lying on the floor around rep 6 (on each round) so in hindsight maybe I should have picked up the pace on the row just a hair because it likely wouldn't have made a difference on the BBJO.  Broke everything else how I planned to, but probably stood around a little too much between pieces.  Argh.  

Sunday 16 February

A. Power clean, 2-2-2; rest 2:00
B. 3 x AMRAP CTB pull-ups in 0:60; rest 2:00
+
AMRAP in 12:00 of:
10 box jumps, 24/20″
20 shoulder to overhead, 115/75
50 double unders
+
4 sets of:
0:30 AD @ max effort; 4:30 rest

A. 155, 165(1), 165
B. 15, 15, 15
+
3 rounds + 32 DUs (DUs not cooperating today)
+
Complete; high rpm per round: 95, 96, 94, 93

Power cleans and CTBs felt excellent today.  I'm definitely getting better at power cleans, which is exciting (170 is current PR).  On the CTBs, did a big set to start then chipped away for the remainder of the minute (5/6/5 then mostly fast singles).  Breathing was a little higher than I was expecting on the 12:00 AMRAP, and I think it made the DUs more difficult.  S2O all broken 10/10.  Finished the first round a little under 3:00, so was hoping for 4 rounds but couldn't quite get there.  AD was extremely unpleasant but it was nice to do that kind of thing.

Feeling pretty beat up after another tough week.  Planning on 10+ hours of sleep tonight and a massage tomorrow :D

Saturday 1 February

35:00 AD @ z1

rest 4 hours

A. Push press: build to a heavy single in 15:00
B. Split jerk, 5 x 1 @ best weight in A; pause for 0:02 at the catch; begin a set every 0:60
C. Back squat, 6-4-2-1-2-4-6 @ 70-80-90-95-90-80-70% 1RM; rest 2:00
+
AMRAP in 5:00 of:
10 CTB pullups
10 alternating pistols
10 handstand pushups
+
(rest 2:00)
+
AMRAP in 5:00 of:
10 burpee box jumps, 24/20″
10 shoulder 2 overhead @ 135/95

A. 165 (PR +15). Loaded 170 but clocked myself in the chin.
B. Complete @ 165 – easy
C. 195(6), 225(4), 255(2), 265(1), 255(2), 225(4), 195(6) – easy
+
10 CTB + 10 pistols + 6 HSPU complete – failed a bunch of HSPU.
+
2 rounds + 10 BBJ + 1 S2O – pace slowed considerably on the BBJ.

Shoulder still bugging me on CTBs and HSPU.  Not sure why I had such a hard time with HSPUs today - was doing okay with them a few days ago.  Perhaps just fatigued versus fresh? Pistols felt great (with the bees knees).  S2O unbroken but transitions and BBJ were slow.  Breathing felt out of control on the last 5:00 piece - need to just pick up the bar anyway.  It's okay to be breathing.

Saturday 25 January

A. Push jerk, build to a max in 15:00
+
for time, with an 8:00 cap:
25 shoulder to overhead, 75
10 toes to bar
20 s2o
8 t2b
15 s20
6 t2b
10 s20
4 t2b
5 s20
2 t2b
+
Back squat, 6-4-2-2+ @ 70-80-90-85% 1RM; rest 2:00
+
AMRAP in 8:00 of:
5 pull-ups
10 push-ups
15 squats

A. 185 (PR+20); 190Fx1
+
did this at an easy pace to see how my shoulder would like it – got through 6 toes to bar (broken 13/12 + 5/5, 10/10 + 4/4, 8/7 + 6)
+
Back squats: 195(6), 225(4), 255(2), 240(7)
+
also did this at an easy pace to be nice to my shoulder – 5 rounds. all pull-ups unbroken, all push-ups broken 5/5

SO HAPPY to be back to doing all the movements within a workout.  Shoulder complained a little bit on the s20/t2b workout, but it felt fine a few minutes afterwards so I'm not too worried about it.  Pullups felt really good, but push-ups continue to feel quite difficult.

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.

Wednesday 6 November

AM:
40:00 AD @ z1

PM:
A. Squat Clean, 4 x 1.1.1.1.1; rest 10 seconds between singles;
rest 3 minutes between sets
B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 95%+
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
+
AMRAP in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .
AMRAP in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

A. 125, 135, 145, 155 - these felt great today!
B. 200(5), 226(3), 240(1), 255(1), 275(1), 280(1) – PR +14 - SUPER happy with this!  Wore bees knees for the last three singles.  280 was a tough single, but not a max... 300#, I'm coming for you!
+
3 rounds + 1 PC
+
3 rounds even

Really fun day!  I can tell that my breathing is already getting better from the extra z1 work.  Progress!

Saturday 16 March

13.2 re-do

264 reps (8 rounds + 9 box jumps)

58 rep improvement with stepping up on the box as opposed to jumping.

-----

too much wine and sugar.

Thursday 14 March

13.2: 206 reps (6 rounds + 26)

AMRAP in 10:00
5 s2o, 75
10 deadlift, 75
15 box jumps, 20"

-----

too much wine and sugar.

Saturday 2 March

A. Power snatch; build to a max
B. Split jerk; 1 reps on the 45 seconds for 15 sets @65% 1rm
+
21-15-9
Kbs 1.5 pood
S2O 75#

A. 112 (PR +7)
B. complete with 95
+
5:40

Holy shoulders, Batman!