Sunday

5:00 kipping pull-ups practice, non-fatigued sets of 2-3 reps
+
A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. 1 snatch balance + 1 overhead squat, 1-1-1-1, 20X1; 2:00 rest
+
10 sets for even times:
1 rope climb
6 DB thrusters, 30/hand
18 double-unders
:90 rest
+
400m sled drag, heavy grind

complete
+
A. complete
B. 135, 145, 155, 165
+
0:48
0:50 (trip)
0:49 (trip)
0:51
0:48
0:47
0:46
0:45
0:55 (trip)
0:44
+
complete with 190 on the sled

Practiced regular kipping and also butterfly.  Rhythm needs work (on both), but had an easier time keeping rhythm with butterfly, so that's encouraging that I will someday actually be able to do these.  Shoulder feels 100%.

Wasn't dropping under the bar very fast on the snatch balances.  Failed 165 twice before getting it.

10 sets felt good; was happy to feel recovered within the 0:90 and ready for the rope climb again (unlike last week).

Sled drag felt really good today - there's not much of a difference between 170, 180 and 190, so I guess I'll just keep adding?

Sunday

A. Deadhang-to-inverted, 4 x 3; begin a set every :60
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 1-1-1, 20X1; 2:00 rest
+
5 sets for even times:
2 rope climbs
10 DB thrusters, 30/hand
6 burpees
:90 rest
+
400m sled drag, heavy grind

A. complete

B. 175 (PR +10) (170 video) (175 video)

C. 175, 185Fx4

+

1:28

1:41

1:39

1:45

1:44

+

complete with 180 on the sled

Snatch balance felt great today - wasn't hesitating at all to drop under the weight.

OHS at 175 was nice and easy, and entertained the thought of even hitting a new PR today.  Then I couldn't effing jerk 185.  I think I might need to try thinking about moving the bar a little forward, because it feels like the bar is too far behind me to lock it out.  Got a little frustrated... probably should have dropped the weight down a little to hit the last 2 singles, but I was annoyed and ready to move on.

5 sets were HARD.  Shit.  My arms are so tired from yesterday and today.  

Sled drag was nice and relaxed.  180 is heavy, but not very grindy.  Or, perhaps I should say that I stop and take a break before it gets really grindy... 

Sunday

A. Deadhang-to-inverted, 5 x 2; begin a rep every :45
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-1-1, 22X1; 2:00 rest
+
8 sets for even times:
1 rope climb
7 DB thrusters, 25/hand
run to opposite wall & back
:75 rest
+
400m sled drag, heavy grind

A. complete

B. 155 (video)

C. 165(2), 175, 185 (PR+20) (165 video) (175 video) (185 video)

+

0:48

0:44

0:40

0:40

0:43

0:38

0:36

0:38

+

complete with 170 on the sled

Today was really fun!

Snatch balance was tough at 155, so stopped there.  Actually failed it twice before getting it, which was surprising and annoying.

OHS singles felt pretty good, but the behind the neck jerk was really shaky, and the double at 165 was rough.  Didn't pause for a full 0:02 in the bottom at 185.  Definitely lacking confidence in getting the bar overhead.

Thought the 8 sets would be rough, but it was super fun! That was a pleasant surprise.

Had no idea what to do for the heavy sled drag.  Went with a couple of pounds over BW (because it was easy to load).  Stopped quite a bit, but it actually wasn't nearly as bad as I was expecting.  Much more enjoyable than the 1200m slow slog.

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. Snatch balance, build quickly to a tough single
C. Overhead squat, 2-2-2, 22X1; 2:00 rest
+
7 sets for even times:
6 thrusters, 75
7 strict pull-ups
8 overhead walking lunge steps, 75
9 burpee box jumps, 20
:90 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete

B. 155

C. 145, 155, 165(1)

+

2:52

2:57

2:42

2:50

3:00

3:22

2:56

+

complete with 90 on the sled

Another rough day.  I don't know what my problem is.

Was being very tentative with the barbell this morning.  Failed a couple of snatch balances (at light weights!), and also aborted a few well above parallel.  For some reason, I thought I would start the OHS sets at or above my heaviest snatch balance.  So, I got the 155 snatch balance, jumped to 165... and basically forgot how to jerk it from behind the neck.  Stripped the bar and built up again, but at this point I was getting tired and my wrists were killing me with the tempo.

I think I actually said "Fuck this" out loud like three times during the 7 sets.  I was not having it at all.  That was really hard. Now, several hours later, I appreciate the challenge, but at the time, I wanted to punch Stephen in the face.  Burpees were very, very slow on round 6, otherwise was pretty consistent throughout.  Pull-ups broken 4/3.  Overhead lunge steps were by far the easiest movement here.

Sled drag was just long.  At least the weather was beautiful!

Sunday

A. Deadhang-to-inverted, 10 x 1; begin a rep every :30
B. 1 snatch balance + 1 overhead squat w/pauses @ bottom of both, build to a tough set in 5-7 attempts
+
6 sets for even times:
5 overhead squats, 65
7 strict pull-ups
9 DB shoulder-to-overhead, 30/hand
11 Russian kettlebell swings, 53
22 double-unders
2:00 rest
+
1200m sled drag, same load as last week, alternate forward & backward as desired

A. complete
B. 165 (PR +20) (135 video) (145 video) (155 video) (165 video)
+
2:16
2:16
2:13
2:20
2:17
2:15
+
complete with 90 on the sled

Added in 20:00 of muscle-up tech work and practice after the DH2I.  Shoulder feels good and I feel like I need to put in the work on my own time if I want to make this happen.

Not sure if I was doing the snatch balances correctly... it's been a long time since I've done them.  Filmed every set to be sure that I was actually snatch-balancing (not jerking + overhead squatting).  Felt like I was faster under the bar than I was... and also felt like I was in a deeper squat, but video looks like I'm at parallel, or just a hair below.  At any rate, heaviest OHS I'd ever done before was 145, and that was 18 months ago, so that was cool.

Shoulders were smoked by the 3rd set of the 6 set piece, but that didn't affect the times much.  OHS fast and easy.  Pull-ups broken 4/3 for 4 rounds, then 3/2/2 for the 5th and 6th.  Double unders were terrible today - every set broken once or twice except the last set, which was unbroken.

First 400m of the sled drag was rough, but got into a groove by the second half.

Wednesday 2 April

3 sets, not for time:
3-8 MUs
40-50 DUs
10-12 TTB
+
A. Front squat, 5-4-3-3 @ 70-80-85-90% 1RM; rest 2:00
B. Snatch balance + OHS, 8 x 1; rest 2:00
C. Back squat, 8-6-4-4 @ 65-75-85-90% 1RM; rest 2-3:00

complete; worked on both bar MUs and ring MUs; 10 TTB unbroken each time
+
A. 175(5), 200(4), 215(3), 225(3 – PR for 3)
B. 85, 95, 105, 115, 125, 135, 145, 155F
C. 185(8), 215(6), 245(4), 265(4 – PR for 4.. ugly though)

Not even close to getting a bar MU.  I tried using the purple band and was hitting a super high CTB but was unable to turn it over.  Did transitions on the low rings with the thin red band - these are getting fairly easy - and attempts on the high rings... I'm pulling to my hips but have nothing left at the top to try to turn it over.  

Squats felt heavy today.  Pleasantly surprised by the snatch balance - but I think this means that my snatch needs an enormous amount of technical help.

Tuesday 5 November

AM:
30:00 row @ z1

PM:
A. Snatch Balance + Overhead Squat, 5×1; rest 2:30
(build load over the course of the five sets)
B. 3-Position Snatch (high hang, just above the knee, 2″ off the ground), 5×1; rest 2:30 (form over load)
+
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
+
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

A. 83, 93, 103, 108, 113
B. 85, 95, 95, 95, 105
+
cut HSPU to 15 each round - these are feeling better and better, especially with the stronger kip.
20:39
double unders felt awesome today; hit a set of 43 and a set of 36!
+
6 GH raises and 15 GHSU each round (too dizzy to do any more!)

Tuesday 8 October

A. 1 halting snatch-grip deadlift + 1 mid-hang squat snatch + 1 high-hang squat snatch, 6 x 1; 2:00-3:00 rest
B. Snatch balance, 4 x 1; 2:00 rest
C. High-bar back squat, 5-3-1-8-8-8 @ 75-85-90-70-70-70% 1RM
+
For time:
50 double-unders
5 muscle-ups
40 double-unders
4 muscle-ups
30 double-unders
3 muscle-ups
20 double-unders
2 muscle-ups
10 double-unders
1 muscle-up

A. 85, 95, 100, 105, 110, 115 - surprised and happy with this
B. 85, 95, 105, 115 - need to start heavier next time.
C. 200(5), 226(3), 240(1), 186(8)x3 - struggled a little bit on these today.  didn't feel particularly strong after a week off.
+
6:11 – subbed jumping MUs and cut the DUs in half.  jumping MUs with rings at mid-forehead height.  calf felt a little tight on the DUs but didn't hurt.  

Happy to be back and even happier that my calf seems to be much improved!

Wednesday 02 October

3 sets not for time:
3-7 muscle-ups
:60-:90 nose-to-wall hold
8-10 toes-to-bar
+
A. Snatch balance, 4 x 3 @ 70-80% 1RM snatch w/:02 pause in hole; 2:00 rest
B. 1 halting clean-grip deadlift w/:02 pause just above the knees + 1 hang squat clean, 6 x 1; 2:00 rest
+
3 sets for times of:
500m row
50 double-unders
15 handstand push-ups
4:00 rest

Complete. Worked on MU progressions.  I'm getting much better about getting my hips to the rings. Soooooon!!
+
A. Complete @ 94
B. 125, 135, 145, 155, 160, 165F
+
Skipped the double unders
Row 1:56.9 / 8:22 total
Row 1:55.2 / 9:28 total
Row 1:53.9 / 11:52 total
HSPU are still miserable but this is a huge improvement over the last 3 weeks…

Saturday 6 July

Finally back in Cincinnati after a fantastic vacation!

sleep: 1am to 9am

10am: eggs, avocado, rice
11am: opt-she
1230pm: progenex with coconut water
2pm: chicken, rice, sweet potato
7pm: tilapia, rice, pico de gallo

calories: 2047
protein: 168
carbs: 247
fat: 40

-----

A. Snatch balance; 3×3; rest 2 min
B. Back squat; 6, 1, 6, 1, 6, 1; rest 3 min
C. Rear foot elevated DB split squats @22×1, 6-8×4/leg; rest 1 min bw legs

A. 85, 95, 105
B. 145(6), 175(1), 165(6), 195(1), 175(6), 215(1) – started way too light
C. 30, 35, 40, 45(6)

Feeling refreshed and super motivated after taking the last 3 weeks off/vacation mode.  Snatch balances felt good, but lost my balance on the second rep at 105.  Started way too light on the back squats.  Split squats sucked, as usual.

Wednesday 27 February

sleep: 11pm to 645am (alarm)

730am: bacon and eggs with half avocado

1130am: spinach salad with steak, tomato, avocado and bacon

2pm: opt-she

330pm: 23g progenex with coconut water

430pm: leftover steak with sweet potato

630pm: cheeseburger (no bun); sweet potato chips; 4 ciders

-----

A. Hang squat clean; 1, 1, 1; rest 2 min
B. Snatch balance; 1, 1, 1, 1, 1; rest 90 seconds
C1. Front squat @22×1, 3, 3, 3; rest 1 min
C2. CTB chin ups; amrap sets of 2 unbroken in 2 min x3; rest 1 min

A. 145, 150, 155Fx3
B. 93, 98, 103, 103, 108
C1. 143, 153, 163
C2. 6, 7, 5 sets

Sunday 13 January

A. Snatch balance, 2-2-2-2-2; 2:00 rest
B. 1 power snatch + 1 hang power snatch from below the knee + 1 hang power snatch + 1 hang squat snatch, 10 x 1; begin a set every :60
+
AMRAP in 15:00 of:
25 pull-ups, chest-to-bar
50 double-unders
25 knees-to-elbows
50 double-unders
25 toes-to-bar
50 double-unders
AMRAP squat cleans @ 95

A. 65, 75, 85, 95, 95
B. 65 for all
+
12 squat cleans – really impressed with myself that I made it that far!

Saturday 5 January

A. Snatch balance, 3-3-3-3-3; 2:00 rest
B. Hang squat snatch, 14 x 2 @ 55-75% 1RM snatch; begin a set every :60
+
For time:
25 pull-ups, chest-to-bar
25 back squats, 70% 1RM
25 toes-to-bar
25 back squats, 50% 1RM
25 pull-ups, chest-to-bar

A. 65, 75, 85, 95, 85
B. 55, 55, 60, 60, 65, 65, 65, 70, 70, 70, 70, 75, 75, 75
+
20:43, with 165 then 115 for the back squats. Didn’t miss a single CTB, but they were mostly done in sets of 2.

Saturday 29 December

A. Snatch balances, 5-5-5-5-5 @ loads that allow for a deep catch; 2:00 rest
B. Hang squat cleans, 12 x 3 @ 55-65% 1RM; :60 rest
+
AMRAP in 15:00 of:
2 pull-ups, chest-to-bar
4 wall balls
4 pull-ups, chest-to-bar
8 wall balls
6 pull-ups, chest-to-bar
12 wall balls
and so on increasing pull-ups by 2 and wall balls by 4…

A. 65, 70, 75, 80(4), 80(5)
B. 80×4, 85×2. Called it when the dull pain in my wrist turned into a sharp pain.
+
12 CTB + 16 of 24 wall balls