Friday - 18 weeks post-op

AM

20:00 AirDyne

+
ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 10-14 total; 2:00 rest

B1) Terminal knee extensions

3 x 30/side w/pause @ back; :30 between sides

B2) Australian pull-ups

3 x 12-15 in easy set-up; :60 rest

C) 6 sets

10 glute-ham sit-ups
15m plate pinch carry, 35/hand
40 single-unders w/blue rope
:60 rest

A. 163, 173(10), 173(10)
B1. complete with green band
B2. complete with bar on 5th hole
C. complete, unable to go 15m unbroken

Friday - 17 weeks post-op

AM

20:00 AirDyne @ Z1

+

ROM/mobility

PM

A) Safety squat alternating reverse lunges

3 x 14-16 total; 2:00 rest
B1) Terminal knee extensions
3 x 25/side w/pause @ back; :30 between sides
B2) Australian pull-ups
3 x 10-12 in easy set-up; :60 rest
C) 4 sets
15 glute-ham sit-ups
45 single-unders w/blue rope
:60 rest
D) Not for time
120m plate pinch carry, break and rest as needed

A. 133, 143, 153(16)

B1. Complete with green band 

B2. Complete, bar on highest of the bottom holes, 12 across 

C. Complete 

D. Complete with 25/hand 

Holy shit. I am very sore. I love it!!!!

Friday - 4 months post-op

AM @ MobilityFit
5:00 Assault bike
+
3 sets:
ROM/Mobility
+
3 sets:
Crossover Symmetry
Z-press, PVC
Pull-ups, assisted by legs, with active hang on the last rep
+
tested out:
strict press, 33
push press, 33
push jerk, 33 (no)
hang power clean, up to 83
power clean, up to 83
snatch-grip deadlift, 83
clean-grip deadlift, up to 163
+
3 sets:
3-way bicep curls, 10/hand
floor press, 25/hand
1-arm dumbbell row, 30/hand

PM
A) Pistols
5 x 4-5/side, 21X1; :45 between sides
B) Terminal knee extensions
3 x 20/side w/pause @ back; :30 between sides
C) 5 sets
10 glute-ham sit-ups
30 single-unders
:60 rest
D) Not for time
90m plate pinch carry, break and rest as needed

A. complete-ish unweighted, a few wobbly reps but mostly good
B. complete with green band
C. complete, super easy
D. complete with 25/hand, 6 x 15m
+
double-under practice, including a set of 40 unbroken and a couple sets of 20+


TODAY WAS FANTASTIC.

Kellie is in town, I'm taking a MUCH needed break from work, and I'm cleared to do so many new exercises!

Drew said we'd take today to see what kinds of things I could start to build into Stephen's programming. He got a text from Tim yesterday in all caps saying that I was doing AWESOME, so that's encouraging. Strict press and push press were surprisingly fine, with good scapular mechanics throughout and no pain. Not ready to catch the bar in a jerk position, tried twice and it didn't feel right at all. Hang power cleans felt better than cleans from the floor for some reason, but all fine. No issues at all with the deadlifts. Some residual tightness on my upper arm on external rotation, but that will continue to improve. No pain and definitely no instability, but I can already tell my shoulder is gonna be sore just from all the added new stuff.

PM stuff was super chill. Totally surprised I can still do double-unders... this is encouraging that muscle memory may be there for a number of movements, and I'm not necessarily starting back from zero.

Tuesday

AM
30:00-60:00 round-the-world of choice

PM
A. Snatch-grip deadlift, 3-3-3, 31X1; 2:30 rest
B. 1-arm DB overhead carry, 3 x 20-25m/side; :60 between sides
+
5 sets:
8 deadlifts, 125
16 row calories, damper on 1
8 glute-ham sit-ups
2:00 rest
+
10:00 mobility of choice

AM

3 sets: 

3:00 Assault Bike

400m jog

500m row

100 single unders, heavy rope

(36:00)

+

2 sets:

10 each As/Ts/Ys, 1lb/hand

10/side 4 position DB external rotation, elbow at side, 3lb

10 scap push-ups, from knees

10/arm single arm raises from scap push-up position

8/side DB external rotation, elbow on knee, 8lb

PM

A. 153, 173, 183

B. 25lb across 

+

1:51

2:00 (erg malfunction)

1:51

1:47

1:45

+
complete


Okay, so last night, I was thinking that it might be a little overkill to see Tim.  I decided that I wanted to test a handstand push-up again this morning to see if my shoulder was really still bothering me all that much.  And... it was almost pain-free! Consulted with Stephen and Kirk, and decided to keep the appointment with Tim for tomorrow just to be safe, but probably won't do any imaging or follow-up if things continue to improve.  Feel like I dodged a bullet, I've spent the last 10 days thinking I'd never do a muscle-up again.

Snatch-grip DL was tough on the grip.  Can't imagine ever snatching that.

Shoulder felt a little twingey on the first overhead carry - realized that I was trying to externally rotate my arm so my thumb was facing back and the dumbbell was in a straight line parallel to my feet.  If I didn't externally rotate, and let the dumbbell hover a little more neutrally (not totally horizontal, but maybe like 30 degrees), it was totally fine.  Kept the weight light.

5 sets felt really good.  Deadlifts AFAP.  Rowed between 950-1000 cal/h, which felt like max speed with the damper at 1.  Reached back with the left arm only on the glute-ham sit-ups, tried once with the bad shoulder and it was a bit uncomfortable.

Discovered during the mobility portion that I have really limited internal rotation on a sleeper stretch on the bad shoulder... doesn't really hurt all that much, just doesn't go past 45 degrees (left goes about 1" from the ground).  Hmmm.

Skyped with Mike.  We're not changing anything, assuming that the volume and intensity will pick back up a bit as my shoulder improves... 

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. Squat snatch, 10:00 tech/speed work - you pick the loads according to feel, but nothing heavy
C. Muscle-ups, 12 x 1; begin a rep every :40
+
3 sets not for time:
:12 L-sit on parallettes
6/side light DB upright rows, 3110

AM

37:15 complete, consisting of:

5 sets:

500m row

couple minutes of mobility 

+

3 sets, easy:

10 wall balls, 14 to 9'

0:30 single unders with heavy rope 

5 kipping handstand push-ups 

PM

@ DSC

A1/A2. complete 

B. complete up to 103

C. complete 

+

complete 

20, 30, 30lb dumbbell 


Today was the Dynamic Nutrition seminar at DSC - so glad I was able to meet Mike while he was in the neighborhood, and that Chelsea and Emily came with me!  Plus, he gave me a shirt! I'm blown away by how knowledgeable Mike is about pretty much everything that has to do with fueling and nutrition, and how he is able to make really insightful comments and suggestions to a cross-section of people with widely variable goals based on pretty limited background.  Really happy that I made the decision to work with him!  I felt very lucky that I get so much one-on-one time with him every couple of weeks.  He's the best.  Speaking of, I told him how last week I was insanely hungry (beginning on Saturday), went over on macros on Monday (gelato) and Tuesday (1.5 quest bars), he bumped my carbs by 20g to 260g on Wednesday and on Thursday I felt the best in training that I have in months, and he said that's a pretty clear sign that I need more food.  He's having me add a second refeed day on Tuesdays, so now I'm hitting 150P/60F/260C on training days and 150P/55C/300C on off days.  I'm relieved and pretty excited there is more food in my future.  Being hungry sucks.

Also enjoyed the opportunity to train in a different space today, although I won't lie, I was very apprehensive about hitting muscle-ups on the clock on unfamiliar rings. Chelsea reminded me that it's good practice for competition, which is 100% true, but I'm still not as confident as I'd like to be with these yet. I actually liked their rings a lot, they were hung from the rafters but the ceiling was low, so the strap length was similar to what I'm used to.  I had a choice between skinny or fat rings, and you'll be proud to hear that I chose the fat rings.  The texture was very different from ours (smoother, but at the same time stickier, which sounds paradoxical but was quite nice), and these mostly felt pretty good.  A couple of high catches, but mostly medium and none very low.

Snatching also felt pretty good - I felt like I was hitting really solid positions, but the bar felt much heavier than it should.  No issues at all dropping into a squat (although I accidentally power snatched a few, just because that's what I'm used to now).  This is exciting; more snatching please!  I'd still like to hit 150 by the end of the year... 

By the way - sorry for the weird AM structure this morning - I intended to cycle through all those things as a RTW, but then I just didn't feel like doing anything other than rowing.  Rowing at a Z1 pace was much faster than usual though, which was very strange (2:18-2:22 pace, normally right around 2:30).  I'm crediting the carbs.

We brought our own microwave because we are that neurotic about hitting our macros

So grateful to be working with this guy!

Monday

AM
20:00 bike @ Z1, off every 5:00 for 3 controlled deadhang to inverted + 50 single-unders w/heavy rope if available
+
20:00 hamstring/hip/quad mobility work - work on knee flexion ROM

PM
A1. Romanian deadlift (use straps if needed), 3 x 3-4, 41X1; :60 rest
A2. Close-grip bench press, 4-4-4, 21X1; :60 rest
B. Goblet squats to parallel (no bench), 3 x 15 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side heavier than last week; :60 between sides
+
20:00 AirDyne @ Z1, off every 5:00 for 5-10 glute-ham sit-ups

@ Active 

AM

complete https://youtu.be/vkCoCyF4jvw

PM
added muscle-up practice, including 4 sets of 2 and one set of 3 (PR) https://youtu.be/YD8NcYLRboY
+

A1. 155, 165, 175

A2. 139, 144(2), 144(4)

B. 18 across 

C. 20/hand across 

+

complete, 10 across 

Today was pretty great.

Spent a ridiculous amount of time on stretching and mobility this morning - which makes a HUGE difference with how well my knee tolerates flexion.  It was stiff and uncomfortable before doing any mobility, and couldn't get below parallel without forcing it, but after about 45:00 of doing every stretch and mobilization I could think of, I couldn't tell a difference from right to left, and wasn't hesitating at parallel.  Still not super deep ROM (but when have I ever?), but I'm consistently getting a hair below parallel with no pain whatsoever after all the mobility.  Did probably a total of 35-40 air squats throughout the 45:00.

Wanted to practice muscle-ups today; these felt awesome.  I'm consistently catching the first one much higher than usual, and haven't missed a double in the last 3 days that I've tried.  And got a triple!  Excellent. A couple of the coaches remembered my flailing and failing from January and were pretty impressed with the progress, so that's neat.

Hook gripped the RDLs today - made a huge difference in being able to hang on, but there's a distinct possibility that my thumb might actually be fractured.  I'm just going to keep taping it and ignoring it.  As the weight got heavier, I felt like I was driving through my right leg more than my left, which I tried very hard to correct but it was still noticeable.

Should have had the 4 reps on all sets of the bench press, but my spotter (cough cough Kellie) dripped her sweat on my face and I got distracted and just set the bar down on my chest and couldn't finish the rep.

Goblet squats felt fine.  Didn't really stop myself at parallel, but I don't think ROM is much deeper than that at the moment anyway.

Petersen step-ups are literally the hardest part of my entire week.  So difficult.

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Saturday

AM
10:00 @ 70% of [200m jog + 5 renegade rows @ 20/hand + 35 single-unders]
5:00 rest
10:00 @ 70% of [15 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x .1.1 heavy; :20 between singles, 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
For time:
12 deadlifts, 145
6 wall walks
8 power cleans, 145
4 wall walks
4 hang power cleans, 145
2 wall walks
+
3 sets:
400m row @ 97%
7:00 rest

AM

complete

PM

A. 85
B. 195, 205, 205, 205
C. UB, 7/5, 7/3/2 - tempo is a bitch
+
7:19
+
1:24.2; 1:45.2/500m avg
1:25.5; 1:46.8/500m avg
1:28.4; 1:50.5/500m avg

This was one of the worst training days I've ever had.  Woke up exhausted and sore all over, and everything seemed to take twice as much effort as usual.  It's not normal to feel like this after a recovery day... perhaps I'm coming down with something?

Barely missed the lock-out on the second rep at 205 on the 2nd and 4th sets of the segmented snatch-grip deadlifts.  Also, in previous weeks I've been dropping every rep from the top - today was the first time that I also lowered the reps (with the same pauses).

Deadlifts unbroken (clean grip); power cleans all  (not so quick) singles; hang power cleans all (very slow) singles.  Tried to go for a double after the first hang power clean and failed; dumped it, re-set, and failed again, so then took my time accumulating the last 3.

Had absolutely zero leg drive on the rower today - faded badly on every set, and faded earlier and earlier as the second and third sets.  I think I was at 1:50 or even over that with 200m left on the last one.  Disgusting.  What a terrible day.  I feel like such a disappointment.

Saturday

AM
10:00 @ 70% of [200m jog + 3 strict pull-up + 50 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5 burpees over the erg]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1 heavy; 2:30 rest
C. Ring push-ups, 4 x 10, 3030; 2:00 rest
+
For time:
7 power cleans, 125
6 wall walks
5 power cleans, 135
4 wall walks
3 power cleans, 145
2 wall walks
+
3 sets:
:70 row @ 97%
6:00 rest

AM

complete

PM
A. 90
B. 195, 205, 210, 215, 215
C. complete
+
4:52
+
344m; 1:41.7/500m avg
341m; 1:42.6/500m avg
329m; 1:46.3/500m avg

I really like the new AM piece on Saturdays.  I feel like I'm working a little harder than the old 60:00 z1, mainly because I'm not wasting time in slow transitions or stopping for water.  Run pace and row pace were the same, just less moseying about.

Muscle snatch was the same story as last week - 85 was tough and perfect, 90 was tough but not perfect.  I don't really know what to do differently here...

Snatch-grip deadlifts felt pretty good; grip slipped a little at mid-thigh on the first rep at 215, but the second rep was solid.

Tempo on the ring push-ups is still challenging; all sets unbroken, but lost the tempo on the last 2-3 of the last set (paused at the top and a faster ascent).

Power clean / wall walk thing was super fun!  Power cleans all quick singles.  Could have made up a few seconds on the first two rounds of wall walks (pausing on the ground), but happy with effort and time.

And then, the fucking row sprints.  Had been dreading this all week after how much last week hurt, and just didn't want to go there again.  First set was great.  Second set hurt a bit.  Third set - never got below 1:44, and faded to 1:52 by the end.  Legs felt like concrete, but didn't have the same disoriented / messed up feeling as last week.

Saturday

AM
10:00 @ 70% of [200m jog + 75 single-unders]
5:00 rest
10:00 @ 70% of [20 row calories + 5m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh), 4 x 1.1; 2:30 rest
C. Ring push-ups, 3 x 12, 3030; 2:00 rest
+
12 rounds for time @ 80%:
1 power clean, 135
1 wall walk
+
3 sets:
300m row @ 97%
5:00 rest

AM

complete

PM
A. 90
+
snatch work with Chelsea Kyle
+
B. 195, 205, 205, 205
C. complete (broke last one 7/5)
+
6:11
+
1:00.9; 1:41.5/500m avg
1:00.9; 1:41.5/500m avg
1:01.8; 1:43.0/500m avg

Today was a great training day!  Hooray!

So happy to have a new Z1 routine!  HS walks easily unbroken today.

Beyond excited that I'm able to snatch again, and very happy to work with Chelsea Kyle today!  Took the first 15:00 of the class to build to the tough muscle snatch - 85 was both tough and perfect; 90 was tough but not perfect (snatch-grip clean and press).  Spent the remaining 45:00 working on squat snatches.  Built to 105 easily, then stayed there (took a lot of discipline not to add weight, because they were feeling so good!).  Pretty sure today was the best/most consistent day I've ever had snatching.  I was being very patient on the pull, hitting my hips, and dropping under it really quickly on almost every lift.  Still need to work on using my legs more, but at least now I understand what that cue means.

Grip continues to be the limiting factor on the snatch-grip deadlifts.

Tempo on the ring push-ups was brutal.  Was able to do it as written on the first two sets, but on the third set, almost couldn't lock out the 7th rep, so jumped down, shook my arms out, then finished the set.

Had 6:00 in mind for the power clean/wall walk piece; happy that I wasn't too far off from that (@ 80%).  Very pleased that power cleans @ 135 are now a routine weight for me to hit easily.

First row sprint felt great, and felt like 97%.  Second one hurt a fair bit, and was probably closer to 100% effort trying to match the pace from the first one.  Wasn't recovered before starting the third one; held pace (1:39-1:41) for the first half but started to fade with 120m remaining, and then totally hit a wall with 40m or so remaining (finished at 1:50).  Oh my god.  That hurt.  A lot.  I'm still not feeling right, and it's been over an hour...

Saturday

AM
30:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
20 row cals
:60 front leaning rest on ground
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. 1 snatch high-pull + 1 muscle snatch, 7 x 2 light; begin a set every :60
B. Segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh), 5 x 1; 2:30 rest
C. Ring push-ups, 3 x AMRAP, 2021; 2:00 rest
+
For time @ 80%:
15 power cleans, 125
30m handstand walk
+
3 sets:
250m row @ 97%
4:30 rest

AM

complete

PM

A. complete @ 63
B. 155, 175, 185, 195, 205
C. 14, 10, 10
+
7:17
+
0:49.4, 1:38.8/500m avg

0:50.7, 1:41.4/500m avg
0:51.8, 1:43.6/500m avg

Going through that z1 for only 30:00 was such a nice change of pace!  That combo is getting stale.

Thumbs started to give out on the SSGDL @ 205, but holding positions at 175-195 felt really strong.

Arms felt so weak on the ring push-ups.  Those numbers are embarrassing.

Definitely took the power clean/handstand walk at 80%.  All singles on the cleans (felt excellent); did 5 sets of 3 quick ones in a row, and finished the 15 at 3:20.  HS walk was broken into mostly 5-8m increments, with a fair amount of standing around between segments.  Ditched the shoes and wrist wraps for the HS walk.

Errrr... then, the row sprints.  I think the first one was closer to 100% - was holding 1:35 through most of it, and then with about 60m to go, started to panic that I went out too hot, but held on through the finish.  Knew right then that it would be a struggle on the last 2, especially with a minute less to rest than last week.  Second one actually wasn't too bad, and was probably closer to the pace I should have held on the first one (1:38ish).  But that third one.  Ugh.  Hit the wall, bad.

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish. 

Saturday 12 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Standing broad jump, build to a max
B. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
+
For reps:
2:00 max heavy tire flips (the big fella outside)
2:00 rest
2:00 max distance Farmer's walk, 100/hand w/10m turnaround
2:00 rest
2:00 max distance prowler push, very heavy grind w/20m turnaround
+
3 sets:
:45 row @ max effort
5:00 rest

AM
shoulder stuff (abbreviated)
+
complete

PM
A. 6'6"
B. 185, 195, 205, 215, 220
+
16 tire flips
110m Farmer's walk
50m prowler push with 140 on the prowler
+
232m, 1:36.9/500m average
229m, 1:38.2/500m average
216m, 1:44.1/500m average

Very consistent on the broad jumps - almost every attempt was between 6'4" and 6'6".

Snatch grip deadlifts felt really strong today!  The second deadlift was so much easier without the pause!

Don't know how much faster I could have moved on the tire flips.  It was actually pretty easy to get off the ground, but it's almost taller than me, so when it got to like a 45 degree angle it became a challenge to push it up and over, which took some time.  Turning around at 10m on the FW was stupid - I didn't need to set them down grip-wise, but when I tried to turn without setting them down, the turrets were swinging all over the place and clanging into each other.  I think I did something like 40m + 30m + 20m + 20m.  Prowler got real grindy - only did the first 20m without stopping.

Ugh.  Those row sprints, though.  Hit a brick wall with 0:15 to go on the 3rd one.  Pace went from 1:36ish to 1:45ish, which killed my average  :(  

Saturday 5 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Box jump, build to a max
B. Snatch-grip deadlift clusters w/pause just below knees, 4 x 1.1; 2:00 rest
+
For time:
20 stone-to-shoulders, 95
20 tire flips w/jump in & out
100m 1-arm Farmer's walk, 100, alternate sides as needed
20m reverse sled drag, VERY HEAVY
+
3 sets:
:40 row @ max effort
5:00 rest

AM
complete

PM
A. 35.5" (PR)
B. 185, 205, 215(1.F), 205
+
8:53 with 295 on the sled
+
207m, 1:36.6/500m average
207m, 1:36.6/500m average
199m, 1:40.5/500m average

Box jump was 30" box + 15lb bumper + 2x10lb bumpers.  Failed twice with just another 0.5" or so (2x15s, 1x10).  Building with smaller size plates was easier, mentally, than the big 45 I used last time.

Couldn't keep my grip on the second 215 snatch-grip deadlift.  Got it off the ground just fine, but after the pause, it just slipped out of my hands before I stood all the way up.

Stone/tire/FW/sled thing was really, really fun.  Stones done in 2:00 flat.  Tried to keep a steady pace on the tire, but the jumps in/out were tiring and slowed me down a bit.  1-arm FW is much harder than 2 - how is this possible?  And the sled was very heavy, but could have added a little more or gone a little farther with this load.  Really loving this type of stuff!

First two row sprints felt surprisingly good, but was not recovered by the 3rd and pace was about 0:02 slower the whole way through.  Dropped off badly with 0:06 to go - average pace was sitting at a 1:38 until the final two pulls when it shifted to 1:40.  Disappointing end to a good day.

Saturday 28 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Standing triple jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 4 x 1-2; 2:00 rest
+
For reps/distance:
2:00 stone-to-shoulders, 95
2:00 rest
2:00 yoke walk w/10m turnaround
2:00 rest
2:00 shuttle run w/25m turnaround
+
3 sets:
:35 row @ max effort
4:45 rest

AM
complete

PM
A. 18'7" (PR by 9")
B. 185(2), 195(2), 205(2), 215(1)
+
19
80m with 100 on the yoke
350m
+
185m, 1:34.5/500m average
185m, 1:34.5/500m average
181m, 1:36.6/500m average

Happy to PR on the triple jump, since I didn't PR the last time I did this at the OPTathlon.  Old PR was 17'10" (April 2012!) and had 5-6 jumps today that were all over 18'. Still a pathetic jumper, though... 

Snatch-grip deadlifts felt better than the last few weeks.  Should have gotten the second rep at 215 but dropped it because my thumbs were complaining.  Sad.

Stone/yoke/shuttle thing was really fun.  Wanted 20+ stone-to-shoulders, but just wasn't moving fast enough (steady the whole way through, just not super fast).  Dropping the yoke and turning every 10m took a lot of time, never really struggled here.  2:00 of shuttle runs was just stupid.  Got pretty slow in the middle.

Row sprints were awful today.  Got nauseous after the 1st one and felt terrible for at least 30:00 after... Dropped off quite a bit on the last 0:08 of the 3rd one - went from 1:32/500m to about 1:38/500m and much lower s/m (surprised the total meters was only off by 4, it felt like I dropped off way worse than this).

Saturday 21 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Standing broad jump, work up to a max distance
B. Snatch-grip deadlift w/pause just below knees, 3 x 2-3; 2:00 rest
+
Every 2:00 for 7 sets:
2 stone-to-shoulders @ 95 + 25m stone carry + 50m shuttle run w/2-hand touch to floor @ 25m turn-around
+
3 sets:
:30 row @ max effort
4:30 rest

AM
complete

PM
Oly class - worked on squat cleans 
+
A. 6'7"
B. 175(3), 185(2), 185(3)
+
complete
+
159m / 1:34.3/500m average / 48s/m
160m / 1:33.7/500m average / 45s/m
158m / 1:34.9/500m average / 41s/m

Today was really great!  Bummed that I missed the last few Oly classes, so really wanted to participate today even though the bum shoulder limited me to just squat cleans.  Built up to 165 easily, then stayed there and hit 10-12 really solid singles.  Need to work both full extension and staying tight in the catch - had 2-3 awesome ones today where I did both at the same time, but typically I have a tendency to cut the last pull short (but then I can stay tight), or else I do a good job of extending on the last pull but then collapse a little bit at the catch.  Still quite pleased with how far these have come.

Broad jumps were fun! Did 6-8 attempts and all were within about 3" of each other.

Hands felt trashed on the snatch-grip deadlifts.  Should have had 3 on the first set at 185, but went to re-grip at the bottom and wimped out.  Need to remember to shave down my callouses for barbell work, not just pull-ups/toes to bar...

Stone/shuttle run thing was super fun, even though it was quite the obstacle course today.

Row sprints were terrible, especially the 3rd one.  Stroke rate was slower from the beginning (but pace was pretty similar to the first 2, so I feel like each pull was still strong), and last 0:05 dropped off much more than the first 2.  Happy that I can hang in the low 1:30s for 0:25+.  Black rower, damper @ 6.

Have been doing an enormous amount of t-spine mobility and all the shoulder exercises Drew Cook prescribed, and I think it's already making a difference.  Shoulder feels good, except I can still find a few positions that are uncomfortable.  I feel like I already have better posture and more control over my shoulder blades, and all these strange little muscles in between them are quite sore from all the exercises.  I really think I've never used some of these guys before...

Saturday 14 June

AM
60:00 @ easy pace:
200m run
100 single-unders
:10 freestanding handstand hold
25 row cals
:60 front leaning rest on ground

PM
A. Box jump, build to a tall single
B. Snatch-grip deadlift w/pause just below knees, 3 x 3-4; 2:00 rest
+
For 12:00:
Evens: 2 stone-to-shoulders, 95
Odds: 50m shuttle run (2-hand touch to floor @ 25m turn-around)
+
3 sets:
:25 row @ max effort
4:05 rest

AM
complete

PM
A. 34" (PR)
B. 155(4), 165(4), 175(4)
+
complete
+
134m; 1:33.2 average (briefly saw 1:28!); 48s/m
133m; 1:33.9 average (never got below 1:30); 46s/m
133m; 1:33.9 average (briefly saw 1:29); 48s/m

Had a harder time than I thought I would with the freestanding handstand hold - only had a couple of good several-second stretches, but mostly moved my hands around a lot without going too far in 0:10.  I used to be really good at static holds...

First time going for a max box jump - highest I'd ever done before was 31" (34" = one 45lb bumper plate on top of the 30" box).  Added a 10lb bumper to this and failed about 6-8 times.  First try was the closest, got my feet on top of the plates but didn't stand up and bounced right off the top.  Most of the rest of the attempts were false starts or else I'd jump up and split my feet to land on the box instead of the plates.  Afraid of epically failing, even though I never have...

Always enjoy stone to shoulders :) This part was fun and easy!

That extra 0:05 made the row sprints really terrible.  Same as last week - took a couple of pulls to get into the low 1:30's, then managed to stay between 1:30-1:32 for the duration.  Didn't feel nearly as powerful as last week even though pace was pretty similar, and felt like s/m slowed in the last couple of pulls (I know it did, saw 51s/m for at least a few seconds on the first one...).  New black rower, damper @ 6.

Shoulder continues to improve!

Saturday 7 June

AM weight @ home: 171.5 (...I've eaten an enormous amount of sugar this week...)

PM weight @ gym (including belt): 176

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:60 front leaning rest on ground

PM
A. Squat snatch gauntlet, 1 rep every :60 starting @ 85 and adding 5 every :60
B. Snatch-grip deadlift, 3 x 4-5, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 4 x 1-2, 20X1; :30 rest
C2. Ring dip, 4 x AMRAP (-2); :30 rest
C3. Bar dip, 4 x AMRAP (-2); :30 rest
C4. Rope climb, 4 x 2; 3:00 rest
+
3 sets:
:20 row @ max effort
3:20 rest

AM

complete; HS walks were on today for the first time in a long time

PM
A. 130 (PR +5)
B. 145(5), 155(5), 165(4)
C1. +15(1) x 4 (176+15 = 191)
C2. 3, 3, 3, 2
C3. 4, 4, 3, 3
C4. complete
+
104m; ended at 44s/m; down to 1:32/500m
105m; ended at 44s/m; down to 1:32/500m
105m; ended at 46s/m; down to 1:31/500m

FINALLY SNATCHED 130.  Holy shit, that was a long time coming.  All snatches (including 130) felt awesome today - was being patient and hitting high up on hips.  Tried 135 twice, but focus was gone and just pulled.

It appears copious amounts of ice cream are good for snatching and bad for ring dips.  Ring dips felt really hard today, and never got 2 reps at +15, which has been a safe bet in previous weeks.  Hitting the proper depth really makes a difference, haha.  Forced myself to only take 0:15 between the rope climbs, which is a huge improvement.  The second climb on the last set was the only one that slowed/didn't feel great at the top, but then it was done.

Haven't done row sprints in AGES.  Felt like I was just pulling the shit out of it, and it was over before it started to hurt.  Felt totally recovered between.  Not sure if those are good scores or not... but also not sure if I could have gone any faster.  Took a few pulls to get into the 1:30's then just held on.  Used a new black rower, damper at 6.  

Saturday 31 May

AM weight @ home: 170.3

PM weight @ gym (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch, build to a max
B. Snatch-grip deadlift, 3 x 5-7, 2021; 2:00 rest
C1. Weighted ring dip (depth in video is good), 3 x 1-2, 20X1; :30 rest
C2. Ring dip, 3 x AMRAP (-1); :30 rest
C3. Bar dip, 3 x AMRAP (-1); :30 rest
C4. Rope climb, 3 x 3; 3:00 rest
+
Not for time:
60 abwheel roll-outs, slow & controlled

AM
complete

PM
A. 125, 130Fx3, 127Fx2
B. 115(7), 130(7), 145(4)
C1. +10(2), +20(2), +25(1)
C2. 4, 3, 4
C3. 6, 5, 4
C4. complete
+
complete; 4 x 15

AM session fun and easy, except left shoulder is starting to feel like the right one did a few months ago - so far, only bothering me on the side planks.  HS walks, TTB, snatches and dips all totally fine.

125 flew up easily; couldn't get under 130; got under 127 on the first try but it was way out in front.  So frustrated.  SGDL were fine; should have gotten a couple more reps at 145, but lost the hook grip on one hand.

Saturday 24 May

AM weight @ home: 169.4

PM weight @ gym: (including belt): 174

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
5 strict toes-to-bar
20 row cals
:30/side plank

PM
A. Squat snatch from blocks (mid-shin), build to a max
B. Clean-grip deadlift, 5 x 1-2 w/drop from top; 3:00 rest
C. Weighted ring dip, build to a max
+
5 rounds for time:
10 bar dips
2 rope climbs
+
Not for time:
50 abwheel roll-outs, slow & controlled

AM
complete; fun and easy, could have done this all day

PM
A. 120, 125Fx3
B. 235(2), 255(2), 270(2), 280(1), 280(1)
C. +25 (199) 



+
15:28
+
complete; 5 x 10

Used just the rubber tops of the blocks for mid-shin height.  No fails through 120.  Chelsea Kyle confirmed that all my snatching problems are mental, and said form looked great through 120.  Getting frustrated...

Deadlifts were heavy.  Tried to pick up 280 for the second rep on the 4th set and couldn't get it off the ground; didn't even try for two reps on the 5th set.  Max CGDL from a year ago was 285, so this is upsetting.

Totally fucked up on the ring dips.  Built up to +45lbs easily, and since it would have been a significant PR, decided to video (I almost never video anything, and lo and behold, it's quite enlightening when I do...).  It was very clear that my rep at +45 was not even close to being deep enough.  So I filmed a few reps without weight, and confirmed that I can go deep enough, but I can't tell while I'm doing it if it's good or not.  So then I tried +45 again with video, and again it wasn't deep enough.  Then I failed an attempt at +45.  Then I tried with +25, and still wasn't deep enough.  Then I finally got one at +25 where I think my shoulders are below my elbows, but just barely (video above).  Shoulders felt extremely tired by this point, so this was my final attempt.  I don't believe any of my previous weighted dip numbers, and have erased them from my log.

Shoulders were fried going into the bar dip/rope climb piece.  Also videoed a few bar dips to confirm depth.  First set of dips broken 5/5, then 4/3/3 for the remainder.  Had a hard time trying to go any faster, since I knew I'd be staring at the rope for 0:30 x 10 anyway...