Saturday

AM
30:00 AirDyne or mixed round the world of choice @ Z1, if on AirDyne off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level), if not just include the bear crawls somewhere in the mix

PM
A. Snatch pull clusters, 3 x 1.1.1 starting @ 100% 1RM snatch; :10 between singles, :90 rest
B1. Single leg Romanian deadlift, 3 x 2-3/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 2-1-1, 30X1; :60 rest
C. Russian kettlebell swings, 3 x 15-20 moderate unbroken; :60 rest
D. Star side plank, 3 x :40/side; :50 between sides
+
5 sets:
:10 sled push w/straight arms, outdoor loaded for fast foot turnover
1:50 walk rest

AM

complete with AirDyne, dead hang to inverted, reverse bear crawl w/ 10lb bumper, freestanding handstand holds

PM

A. 135, 145, 155

B1. 135, 140, 145(2)

B2. 154(2), 164, 169

C. 70(20) across 

D. complete 

+

complete with 90 on the prowler 

Quiet afternoon in the gym, which is always nice. 

Snatch pulls felt okay - I've always focused on being patient on the pull and bringing the bar into my hips, but Angel made a comment about my elbows not getting very high, which is something I've never emphasized. The second pull/turnover is where I think I have the most problems snatching, so maybe this is something to consider moving forward. 

Lost balance at the bottom on the 3rd rep of the single leg RDL, otherwise should have been good for all 3.  Started to  feel these in my upper quads, which felt weird. Wore the black knee sleeves just to see if that would make a difference. It may have while I was doing them, but as soon as I pulled them down my knee blew up (swollen and really sore) so maybe that wasn't a great idea after all. 

Bench press felt really good - the 169 at tempo wasn't very hard at all, so Angel convinced me to go for a bonus rep to PR, which failed (174, current max is 170). I could probably get that relatively soon though, on a day structured differently. 

Kettlebell swings were no big deal.

Struggled to get my foot up as high as usual on the star planks - my outer glute/hip felt very fatigued and a little sore (from the SLRDLs?), but I could hold the 0:40 fairly well. I would guess that 0:45 would be where these might start to get shaky. 

Energy faded badly by the time I went outside for the prowler sprints. I'm sure this was a combination of the heat index (gross) and the fact that it had been a very long time since breakfast by that point. Recovery between sprints was fine, but I felt like I wasn't hitting top speed at all. 

Sad to think I only have 2 training days left... starting to get a little freaked out. 

Saturday

AM
40:00 AirDyne @ Z1, off every 5:00 for 6-8m slow reverse bear crawl w/light bumper on low back (think of trying to keep that level)

PM
A. Snatch pulls, 6 x 1 starting @ 105-115% 1RM snatch; :90 rest
B1. Single leg Romanian deadlift, 3 x 3-4/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 2-3, 30X1; :60 rest
C. Hip extensions, 3 x 5-7, 2011; 2:00 rest
D. Star side plank, 3 x :30/side; :60 between sides
+
5 sets:
:21 AirDyne @ max effort
3:39 rest

AM

skipped; subbed 2h bike ride with Mom in the PM

PM

A. 143, 148, 153, 158, 163, 168

B1. 124, 129, 134

B2. 149, 154, 159(2)

C. 20, 30, 40

D. complete
+
complete


Skipped the ride on Demetrius for a ride on the Loveland bike trail with Mom this afternoon - perfect, beautiful day for this.  15 miles on a beach cruiser.

Training was fine - nothing exciting to report. 

Snatch pulls felt heavy.

Single leg romanian deadlifts felt really stable today, no issues with balance or weight.

Bench press felt better than it has in recent weeks; Emily was spotting on the 159 and said she thought I could have gotten a 3rd rep, but I don't think it would have happened.  Didn't try.

I've figured out that my knee just hates to be locked in extension - the hip extensions feel the same as the Sorenson holds on my knee.  Other than that, these were fine and could have started heavier.

Star planks were solid today.  No issues whatsoever holding for 0:30.

Used Eduardo for the sprints - Demetrius has something funky going on with his pedal.  The first 4 were fine, but felt pretty rough finishing the 5th.

Super proud of Mom this week - and impressed! - for trying something so far outside her comfort zone, and loving it.  She did her 400m Farmer's walk unbroken today!  She seems motivated to join Kellie's gym when she gets back; hopefully it works out for her.  I love seeing her like this.

Saturday

AM
35:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 4 x 1.1 @ 105% 1RM snatch; :15 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-5/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 3-4, 30X1; :60 rest
C. Sorensen hold, 3 x :45; 1:45 rest
D. Star side plank, 3 x :20/side; :40 between sides
+
5 sets:
:18 AirDyne @ max effort
3:12 rest

AM

complete

PM

A. complete @ 143

B1. 104, 114, 124(4)

B2. 134, 144, 154(2)

C. complete 

D. complete 

+

complete 

Super chill day in the gym today. 

Played around with externally rotating the rings a bit on the FLR. 

Snatch pulls felt fine, the first one of each cluster was super easy, but had to concentrate a little more for the second. 

Everything else was fine. Knee still doesn't like the Sorenson holds. Last two sets of AD sprints got kind of gross. 

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 3 x 1.1.1 @ 1RM snatch; :10 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-6/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 4-5, 30X1; :60 rest
C. Sorensen hold, 3 x :40; 1:20 rest
D. Star side plank, 3 x 15/side; :45 between sides
+
5 sets:
:15 AirDyne @ max effort
2:45 rest

AM

complete 

PM

A. complete @ 135

B1. 83, 94, 104

B2. 114, 124, 134 

C. complete 

D. complete 

+

complete 

Errrrr... This was the dullest training day in history. I totally understand the need for all these pieces, but I had to add in a few muscle-ups so there was at least one fun thing. 

Snatch pulls were fine. 

Single leg Romanian deadlifts were okay, keeping balance was the hardest part. 

Misloaded the bar for cg bench press and didn't realize it until I was stripping the bar (thought I was 10lbs heavier across). Dammit. 

Knee was being an asshole on the Sorenson holds... basically the whole inside half of my knee was a sharp ache (is that a thing?). I don't think the Sorenson holds hurt last week, so I don't know if all the hamstring stuff this week is catching up? I know the MCL is attached to the meniscus, but I don't remember where the hamstring tendons are exactly (it's been a long time since anatomy). This is new, and not cool. And I don't think this is something covered in a normal scope... so this makes me very nervous. 

Star planks were easy. 

Airdyne sprints felt great, but I'm not looking forward to these increasing in length... 

Edited to add: Google tells me the hamstrings do attach to the meniscus... specifically, the semimembranosus attaches to the posterior horn of the medial meniscus (which is where mine is torn/damaged). This makes more sense now... as long as this is all one problem which will be addressed in the scope, I'm not worried...

Sunday

A. Split jerk clusters from blocks, 5 x 1.1 moderate; :10 between singles, 2:00 rest
B. Hang power snatch, build quickly to a moderate, crisp single
C. 1 snatch-grip deadlift + 1 snatch pull, 4 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 3 touch-and-go power snatches, 95
Odds: 5-10 unbroken CTB pull-ups
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 185 across
B. 115
C. 135, 145, 155, 160
+
complete
5 CTBs across
+
5 sets complete

Solid day.  Switched my schedule around and ended up training after the kids' class - this was really nice...

Completely misread my programming and thought I only had 2 sets of split jerk clusters, then when I was writing down my results I realized it was 5 sets.  If I had realized it was 5 sets in the beginning, I may not have gone quite as heavy, but since I was already 2 sets in, I decided to just keep 185 on the bar and see what happened.  This was definitely the upper limit of moderate...

Hang power snatch felt good, 115 was nice and crisp but caught it just a hair above parallel, so called it there.

Snatch-grip deadlifts and snatch pulls felt heavy today.

TnG power snatches were no problem at all at 95.  Hands are in rough shape though (including a big rip from yesterday's BMU practice), so went with the lower end of the CTB rep range.  These felt solid today, though, definitely could have hit bigger sets.

Really loving the return to the higher volume days this week... feels good.

Sunday

A. Split jerk clusters from blocks, 3 x 1.1.1 moderate; :10 between singles, 2:00 rest
B. 1 snatch-grip deadlift + 2 snatch pulls, 3 x 1 starting @ 1RM snatch and adding a little from there; 2:00 rest
+
For 12:00:
Evens: 5 touch-and-go power snatches, 75
Odds: 4-8m handstand walk
+
3-5 sets:
2:00 AirDyne @ 90% aerobic
2:00 AirDyne @ 50%
2:00 hip & ankle mobility

A. 155, 165, 175
B. 135, 145, 155
+
complete, 8m across
+
3 sets complete


Nice day :)

Split jerks felt really crisp and easy.

Snatch grip deadlifts and snatch pulls felt great at 135 but got heavy at 155.  Able to pull the bar really high on all of these, even if it felt heavy, which is encouraging.

EMOM was really fun!  I love a good EMOM.  Both of these movements were easy today.

Plus, I did another bar muscle-up just to prove yesterday wasn't a fluke.  Only one though, the bottom of my sternum is super bruised from slamming into the bar on failed attempts.  Eesh.

Saturday

AM
10:00 @ 70% of [250m row + :20/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 8m handstand walk]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 1 push press + 2 push jerk + 3 split jerk, build to a heavy set
B. 2 snatch pulls + 1 power snatch , 5 x 1 building; :05 between reps; :90 rest
+
AMRAP in 5:00 - get back to the bar!:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
+
10/10 muscle-ups (video)

PM
A. 160
B. 85, 105, 115, 120F, 120F
+
29 burpees (2:36 Grace)
+
complete

Muscle-ups are getting easier and easier, and I'm getting much more confident that I can hit them on command.  I'd like to catch them a little higher, I just don't know how, and don't really want to mess with it now that I finally figured out how to do them consistently... I'm going to the gymnastics clinic on Thursday, and may try to get some coaching on that front.  I tried for a double on every attempt today; some were close, some were not.  I'm having a hard time replicating the aggressiveness of the first one when the rings are swinging a bit.  Soon, though.  (PS - If we take the most recent 30 MUs for time, I've hit 32 this week!)

Overhead complex felt super heavy today.  Went for it just the once, and was relieved to get through it in one shot.

Snatch pulls felt excellent, but I think I forgot how to power snatch.  All the pulls were easy and really high, but the snatch at 115 was caught really wide and with bent arms.  Maybe I jumped too aggressively.  I was just so excited to finally snatch again that I may have been a little ambitious... (but also, I hate catching anything in the power position, so perhaps this isn't terribly surprising).

Really wish I had gotten back to the bar (I was so sure that I could!), but I gave this my best effort today, and I have to be satisfied with that.  Did exactly what I wanted to on the G2O (10 TnG then all quick singles, staying close to the bar and no resting).  Finished these 0:20 faster than last week.  I would have to hit another large set TnG to reduce my time any more than that, but I didn't want to run into the problem I had last week of resting between larger sets.  Tried to just keep moving at a steady pace on the burpees, but my legs felt like lead.  I felt like I was moving at max effort, but I could tell that it wasn't very fast.  If it means anything, those extra 2 burpees made this hurt 1000X worse than last week...

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. 2 push press + 2 push jerk + 2 split jerk, build to a heavy set
B. Snatch pull clusters, 4 x 1.1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 5:00:
30 ground-to-overhead, 95
30 bar-facing burpees
+
1000m row very easy immediately following completion of AMRAP

AM
complete
5 muscle-ups of 8 attempts :D

PM
A. 155

B. Complete 

+

27 burpees 

+

Complete 

HOORAY FOR MUSCLE-UPS!  Missed the first two, then made #s 3, 5, 6, 7, 8 with a very near miss on #4. All on one aggressive first swing, on the skinny rings.  This brings my lifetime total up to 14.  

Barbell complex felt really good. Did the full complex at 135 and it was surprisingly easy, so did it again at 145 and it was still really solid, so figured I'd try 155 for the heck of it. Push presses were cooperating today, so that was nice. 

Snatch pulls felt excellent. All of them were patient into the hips and got to chin level. Getting antsy to snatch again... 

A little disappointed with the AMRAP. I should have started doing quick singles earlier; I spent way too much time staring at the bar. Did 7/5/5, some 3s, then singles. Finished Grace at 2:54, which is kind of pathetic, it should have been under 2:30 for sure.  Kept a steady pace on the burpees. There's no reason I shouldn't have made it back to the bar. Dammit. 

Saturday

AM
10:00 @ 70% of [250m row + :15/side star plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, build quickly to a heavy single
B. Snatch pull clusters, 5 x 1.1 @ 135, :10 between singles, :90 rest
+
AMRAP in 9:00 - treat it like the Open w/a tie-break @ the conclusion of each round of burpees, change your own plates:
10 clean & jerk, 55
10 bar-facing burpees
10 clean & jerks, 75
10 bar-facing burpees
10 clean & jerks, 95
10 bar-facing burpees
10 clean & jerks, 115
10 bar-facing burpees
10 clean & jerks, 135
10 bar-facing burpees
max clean & jerks, 155

AM

complete

PM

A. 185

B. Complete 

+

Through round of 115, + 3 burpees 

Woke up hungry and without a fever, so took that as a sign that it would be okay to get off the couch today.  Still feeling really fatigued and lightheaded, but otherwise on the mend. Happy to move around a bit. 

0 muscle ups of 4 attempts.  Lacking the oomph this morning - understandable, I think.

185 was heavy enough for today. Actually kind of surprised it felt as good as it did, considering I've survived on nothing but tea and NyQuil for 48 hours. 

Snatch pulls felt very good. Nice to actually get the bar high for a change. 

Wanted to run through the AMRAP even though I'm not 100%, and did better than I thought I would. Breathing actually wasn't as bad as I was expecting (I was expecting it to feel like when I had bronchitis, but it wasn't nearly that bad). Was able to keep a steady pace on the burpees. Got extremely lightheaded on the CJ though, which forced me to take longer between reps than I wanted. 55: unbroken, 75: 6/4, then singles at 95 and 115. Finished the 115s at 8:49, didn't pay attention to other splits. This was actually really fun, would love another crack at it when I'm feeling better. Confident I could get pretty deep into the 135s if I string a few 95s together and move faster through 115. 

That was enough for today. Back to the couch. 

Friday

AM
10:00 @ 70% of [250m row + :30/side plank]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 10 solid singles @ 165
B1. Snatch pulls, 4 x 1 @ 155-160-165-170, :60 rest
B2. Ring dip clusters, 4 x 2.2.2.2 as fast as possible; :60 rest
B3. Unweighted walking lunges, 4 x 10m; :60 rest
+
AMRAP in 5:00, treat it like the Open!:
25 power clean & jerks, 85
5 rope climbs
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete
+
4 muscle ups out of 6 attempts :) (video)

PM
A. complete
B1, 2, 3. complete, complete, complete
+
4 rope climbs
+
complete

Holy shit.  Muscle ups!!  Made #1, 3, 5, 6, and called it there to end on a good note.  Absolutely shocked and super happy.

Split jerks were all light and easy. 

Snatch pulls felt heavy.  Ring dips were fast for the first 3 clusters, but had to rest about 0:10 before the 4th cluster on each set to ensure that I wouldn't fail.  Knee felt completely fine on the lunges, absolutely no issue here.  

UGH rope climbs will forever be my nemesis.  Finished the CJs at 2:23, broken 10/4/4/4/3.  Really tried to limit resting between rope climbs, but it's still pathetic.  Finished the 4th at 4:40 and knew I wasn't going to get another one in 0:20.  Disappointing, but not surprising.

But, those muscle ups!! Yesssssssss.  :)  

Friday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

AM
complete

PM
A. complete
B1. complete
B2. 8/1, 6/1s, 4/1s, 3/1s
+
1 round + 1 PC
+
complete


Swapped today's swim with tomorrow's training - their gym is packed on Saturdays, and I wouldn't have time or space to be able to finish this in the 1 hour of Open Gym time tomorrow...

Split jerks felt light and crisp today!  It was a nice confidence booster to hit 8 easy singles at a weight most of their competitive chicks can't touch.

Snatch pulls felt good, but ring dips went downhill fast.  The first 3 rounds were still quick even with the singles, but the last round slowed down a lot when I started failing...

AMRAP was surprising, the power cleans felt really tough and back started to get a little tight.  Wanted to do all sets of 5, but ended up doing 5/4/3/3/3/3/2/2.  Finished the PCs at 3:08 and wasn't sure I'd finish the burpees, but the burpees felt surprisingly easy and I was able to keep a nice and steady pace the whole way through and got the one PC at the buzzer.  I think my expectations were kind of high going into the power cleans, but the weight was a little heavier than I've been doing with these pieces, so I guess it's okay.  Still lots of room for improvement with these.

Really good training day :)

Saturday

AM
10:00 @ 70% of [250m row + 12 reverse crunches]
5:00 rest
10:00 @ 70% of [10 AirDyne calories + max freestanding handstand hold]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 8 solid singles @ 175
B1. Snatch pulls, 4 x 1 @ 165, :60 rest
B2. Ring dips, 4 x 9 as fast as possible; 2:00 rest
+
AMRAP in 5:00:
25 power cleans, 115
25 bar-facing burpees
+
800m walk cool-down immediately at conclusion of AMRAP

DNS 

Subbed:

20:00 assault bike @ Z1

+

20:00 shoulder stuff 

+

20:00 assault bike @ Z1

Still feeling a touch of this nasty headache, being very cautious not to aggravate it. This is the first training day I've ever just skipped and I feel guilty and disappointed. Still felt a bit nauseous even with the easy day.  Should be good to go tomorrow (hopefully!)...

Saturday

AM
10:00 @ 70% of [250m row + 10m handstand walk]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab + muscle-up play time

PM
A. Split jerk from blocks, accumulate 6 solid singles @ 175-185
B1. Snatch pull, 4 x 1 starting @ 110% 1RM snatch and adding a bit, :60 rest
B2. Ring dips, 4 x max in :30; 2:00 rest
+
9-8-7-6-5-4-3-2-1 for time:
Power cleans, 95
Bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM

complete; did the shoulder stuff first

PM
A. 175, 180, 185x4
B1. 145, 155, 165, 170
B2. 12, 9, 7, 7
+
7:31
+
complete with 90 on the sled

AM stuff felt great, handstand walking was on point today.  A little disappointed I have yet to repeat the muscle up, but I'm consistently closer than I used to be.  Perhaps tomorrow!

Split jerks felt much better/crisper than last week, with the exception of the very last rep (totally pressed out).  No misses.  The one at 180 was damn near perfect, or at least it felt that way!  It's weird how sometimes you can tell you just did something correctly, the bar felt weightless.  If only I knew what I did...

Snatch pulls felt good at 145 and 155, but 165 and 170 didn't get very high (can't ever imagine snatching that, ever).  Opened the first set of ring dips with 10 (PR +2).  On each of these sets, opened with a max set (maybe minus 1) then did quick doubles or singles.  Feeling better and better with these.

Did MUCH better on the PC/burpee piece than last week.  All power cleans unbroken.  Still moved pretty slowly on the burpees and transitions could have been quicker, but stayed in it mentally this week.  Success!

Sled drag was same as last week - no breaks, only stopped long enough to alternate forwards/backwards.  Done in under 10:00.

Knee was being shitty today, I don't know why.  I wonder if it doesn't like swimming, because it's generally worse on Saturdays than any other day of the week.  It doesn't bother me at all while I'm swimming, though...maybe I'll take a break from swimming while in CA, just to see?  The suspense continues to kill me; very, very anxious for Monday.

Saturday: THE DAY OF THE MUSCLE UP

AM (10:00 mixed MAPs + scap work)
10:00 @ 70% of [250m row + 3-5 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 10 reverse crunches]
+
20:00 shoulder mobility + scap pre/re-hab

PM (jerk ME + snatch pull/support + dip ME/support/volume + CP/aer tester or increasing effort intervals + sled)
A. Split jerk from blocks, accumulate 5 solid singles @ 175-185
B1. Snatch pull clusters, 4 x 1.1 starting @ 110% 1RM snatch and adding a bit; :15 between reps, :60 rest
B2. Ring dips, 4 x max unbroken; 2:00 rest
+
7 rounds for time:
7 power cleans, 85
7 bar facing burpees
+
Not for time:
400m sled drag, moderate load allowing for minimal rest

AM
complete, did the shoulder stuff first
+
MUSCLE UP! (video)

PM
A. 175, 180, 185x3

B1. 145, 155, 165, 175

B2. 8, 6, 6, 4

+

8:50

+

Complete with 90 on the sled 

TODAY WAS THE DAY.  I literally can't stop smiling.  I also can't stop watching the video.  Not gonna lie, I was getting a little discouraged.  So, so happy.  It actually felt relatively easy, I'm really hoping that now that I've done one, the mental barrier is gone and they will come with some consistency. 

The rest of the training day was just mediocre. 

Handstand push-ups did not feel awesome this morning; got two sets of 5 but they weren't smooth or easy.  That's still an improvement, I have to remember that. 

Jerks were not very crisp, but no fails. 

Snatch pulls felt heavy.  8 ring dips is a PR+3. 

The 7 rounder was TOUGH. I was not prepared for that.  Went out a little hot on the first round (0:40) and struggled in the middle.  All power cleans unbroken, but definitely took way too long before picking up the bar.  I don't even know what the limiting factor was, breathing was high but not unmanageable.  Back got tight in the 6th/7th rounds of PCs, but it wasn't horrible.  I was just feeling sorry for myself in the middle of this for some reason, and didn't push the pace.  I really don't feel ready (mentally) for the Open... 

No breaks on the sled drag; only stopped long enough to alternate forwards/backwards.

Now... let's see if I can do another muscle up tomorrow... eeeeeeek!

Saturday

AM
10:00 @ 70% of [250m row + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [20 AirDyne calories + 7 ab-wheel roll-outs]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Split jerk from blocks, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1.1.1 starting @ 110% 1RM snatch; :15 between reps, :60 rest
B2. Ring dips, 3 x max in :60; 2:00 rest
+
3 rounds for time:
3 power cleans, 125
6 deadlifts, 185
9 burpees
+
2 sets:
200m sled drag, very high effort & heavy
rest as needed

AM
complete; did the shoulder stuff first

PM
A. 205 (PR +5)
B1. 145, 155, 165
B2. 12, 9, 8
+
5:00
+
complete with 90 on the sled


Handstand push-ups felt AWESOME this morning. Better than they have in months.

Very happy with the jerk PR! It actually felt pretty easy.  Jumped from 195 to 205, failed the first attempt but knew I had it.  Tried 210 once, but it was out in front and wanted to end the day on a good note so I didn't push it.  Next time.

Snatch pulls felt heavy, but I'm still hitting high on the hips... the bar just doesn't get much higher than that.  Ring dips felt easier than I remember (it's been a while), but still had a couple of failed reps (in the second and third sets) where I should have waited a few more seconds.

3 rounder was tough but really fun.  I feel like I should have finished it in less than 5:00, but I don't know where I would make up time.  The power cleans were all quick singles.  Deadlifts unbroken but got a little slower in the third round.  Burpees fast throughout, last set was AFAP.  Changing the weights took quite a bit of time, but I don't know how I could have done that any faster.  Back started getting pretty tight on the third round of deadlifts, which is kind of alarming with that few reps and a relatively light weight...

Sled drag was MISERABLE.  Worse than prowler sprints.  OMG.  Was booking it for the first 150m, but then back was totally lit up (probably still from the deadlifts) and the last 50m up the hill was a slog.  Legs were tired but they weren't nearly as bad as my back.  Never stopped on the first 200m.  Laid on the street for approximately 10:00 before going again, and even then I didn't feel ready.  Kept a brisk pace on the way back on the asphalt, but as soon as I got on the rocks it was game over.  Stopped 3 times on the rocks (minuscule breaks, less than 0:05).  Ugh.  That hurt so much.

Woke up with my knee extremely pissed off, for no apparent reason.  My knee/lower leg/ankle were all super swollen, so took 800mg ibuprofen before Z1 and another 800 before training, and iced while I was eating breakfast.  It's not nearly as bad now, but I can tell it's still angry.  This is getting real old.

Saturday

AM

10:00 @ 70% of [250m row + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [15 AirDyne calories + 7-10 toes-to-bar]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Speed squat clean ladder from Gobblers
B1. Snatch pull clusters, 4 x 1.1.1 starting @ 110% 1RM snatch; :15 between reps, :60 rest
B2. Hand-release push-ups, 4 x 16 fast; 2:00 rest
C1. Deadlift clusters 3 x 5.4.3 touch-and-go; minimal rest within each cluster, 2:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

Complete; did the shoulder stuff first 

PM

A. Through twice + 145 

B1. 145, 150, 155, 160

B2. Complete 

C. 195, 205, 215

+

Complete with 135 on the sled 

+
gymnastics clinic


HSPU and TTB felt good this morning - all sets of 10 TTB.

Squat clean speed ladder felt very different than it did 2 weeks ago.  When warming up, cleared all of them easily, and 175 felt effortless.  When going through the first round, I think I just didn't respect how much heavier it would feel when a little fatigued, and didn't really focus for the first 175.  Also, I was moving pretty slowly, compared to last time.  I kind of realized that I wasn't going very fast, but didn't do anything about it until the beginning of the 3rd round.  I think stepping over the bars (instead of having them diagonally) made a little difference, but not much.  Also, last time felt like breathing got really high, and didn't even notice it today.  Overall, happy with the score and confident I will do well next weekend on this event.

Snatch pulls felt good, but can't ever imagine actually snatching that.  HR pushups were fast and easy.

Deadlifts got heavy, but I think I did a very good job of minimizing rest between clusters.  Basically just dropped from the top and immediately reset.  A little concerned that 215 felt as heavy as it did...

Sled drag wasn't nearly as rough as last time, but still felt heavy considering legs were very tired from the cleans and deadlifts.

Saturday

AM
10:00 @ 70% of [200m jog + 5-7 kipping pull-ups]
5:00 rest
10:00 @ 70% of [250m row + 2-3 kipping handstand push-ups]
+
20:00 shoulder mobility + scap pre/re-hab

PM (mostly w/Chelsea):
A. Squat clean speed ladder from Gobblers
B1. Snatch pull clusters, 4 x 1 starting @ 1RM snatch & adding 10/set; :60 rest
B2. Ring push-ups, 4 x max in :30; 2:00 rest
+
3 sets @ high effort:
500m row
21 box jumps w/step-down, 20
12 deadlifts, 155
3:00 rest
+
Not for time:
400m sled drag, heavy grind outside

AM

complete; did the shoulder stuff first

PM

A. through twice + 145

B1. 130, 140, 150, 160

B2. 23, 20, 17, 16

+

3:34

3:41

3:48

+

complete with 135 on the sled

Fun day!  I typically enjoy doing my own thing, but it was really nice to work with Chels :)  I wouldn't mind doing something together every week, if it works out... especially if we're doing Open style workouts where I need to just suck it up and go... (see below)

Pull-ups and HSPUs continue to improve.  Pull-ups butterflied, one set of 5, the rest 6's.  All HSPUs in sets of 3.  I moved my hands a little bit and it made a huge difference - I think by adjusting my hands I'm using better muscles for these now (kind of like I am on regular pushups...)

Clean speed ladder was super fun.  I think maybe I could get the third 160 on game day...

23 and 20 ring push-ups were unbroken (23 is a PR, pretty sure), but then broke the third and 4th sets somewhere around 14-15.  Snatch pulls were great through 150, but 160 wasn't nearly as high.

Ouch - row/box jump/deadlift thing.  Low back was LIT UP, almost as bad as it was on 14.3.  Did the first round of deadlifts unbroken, then broke 6/6 for the second and third rounds.  By the third round, my low back was so fatigued that I was having a hard time controlling my legs on the box jumps, so I took a few extra seconds a couple of times just to make sure I wasn't going to fail a rep.  Rowed at 2:07ish for each round, which actually felt good.  I think it was really good for me to do this one with Chelsea, because I felt like slowing down many, many times, which I definitely would have if I was alone.  I beat her by like 2 seconds on the first round, which was a huge confidence booster and was the motivation I needed to not slow down in rounds 2 and 3.

Went much lighter than previous weeks on the sled drag... 135 today felt like 205.  Miserable.

Oh, and I have Fran lung.  Sexy.

Saturday

AM
10:00 @ 70% of [200m jog + 3 kipping handstand push-ups]
5:00 rest
10:00 @ 70% of [250m row + 7 glute-ham sit-ups]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk, build to a heavy single
B1. Snatch pull clusters, 3 x 1.1 starting @ 1RM snatch & adding 10/set; :15 between reps, :60 rest
B2. Hand-release push-ups, 3 x 20 fast; 2:00 rest
+
For time:
2000m row

AM
complete

PM

A. 195 (PR +10); cleaned 200! (PR +5)

B1. 135, 145, 155

B2. Complete 

+

8:22.8 (PR by 0:23) 

Did the shoulder stuff before the Z1 this morning - warm shoulders really helped with the HSPUs.  Three sets of 3 unbroken! Happy that these are coming back. 

Very happy with the clean and jerk!!  That was cool. 

Don't know how much better I could have done on the row. Planned to hold 2:05-2:10 for the first 1500m then increase in the last 500, but I was feeling really tired and felt like if I started pushing too early I wouldn't be able to finish strong. So I edged down to 2:05ish for a couple hundred meters but didn't push the pace to sub-2:00 until 250m left, and got down to 1:46 at the end. I probably could have started pushing around 350m and been fine, but overall I'm pretty happy with the effort and progress here. Great day! 

Oh, and knee feels way better. Not perfect, but much, much better. Hooray! That's a relief. 

Saturday

AM
10:00 @ 70% of [200m jog + 7 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [3 kipping handstand push-ups + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk, build to a heavy single
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 1 snatch pull, 4 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Hand-release push-ups, 4 x 15 fast; 2:00 rest
+
3 rounds for time:
10m handstand walk
8 stone-over-shoulder, 95
50 double-unders
+
1200m row w/increasing effort every 300m (2:10-2:05-2:00-very hard)

AM

Complete

PM

A. 185, failed jerk @ 190 (video)

B1. 135, 145, 155, 165

B2. Complete 

+

8:15

+

Complete 

Handstand push-ups were AWFUL.  I feel like I've lost all the progress I made on these in the spring.  Never made a set of 3 unbroken, lots of singles with a couple doubles and a couple fails.

Clean and jerk @ 175 was crisp and beautiful. Clean was easy @ 185 but jerk was a little soft. Cleaned 190 without an issue but failed the jerk. Video revealed that elbows dropped to point down at the floor on the jerk dip - never had a chance to save it. Didn't film any of the successful jerks, not sure if my elbows always do that or if that was one of my classic "oh it's getting heavy, let's change everything!" fails. Tried to clean 190 again but lost it forward and moved on. 

Snatch pulls at 135 and 145 were excellent; didn't get quite as high at 155 or 165. Hand-release push-ups were all very fast and easy. Also had an easier time keeping elbows tucked in - I feel like that's a result of all the scap work. 

All handstand walks and all double unders unbroken!! Transitions were a little slow because I was really wanting to recover enough to do each piece unbroken, even though that wasn't necessarily the goal. First round done in 2:00 flat, but then second and third rounds took just over 3:00 each. Stones got a little tough by the 3rd round, which surprised me. 

The row was really challenging. Never held exactly the pace I was supposed to. Bounced up and down a lot in the first 300m (2:07 to 2:15). Then was solidly 2-3 seconds slower at 2:05 and 2:00. Final 300 was awful - I built pace a little more slowly than last week to make sure I didn't flame out, but then couldn't get under 1:50 in the final 150m. 

Saturday

AM
10:00 @ 70% of [200m jog + 5 glute-ham sit-ups]
5:00 rest
10:00 @ 70% of [1-2 freestanding handstand push-up + 150m row]
+
20:00 shoulder mobility + scap pre/re-hab

PM
A. Squat clean & split jerk gauntlet, 1-1-1-1-1 80-90% 1RM; 2:00 rest
B1. 1 segmented snatch-grip deadlift (pause just off ground, just below knees, & mid-thigh) + 2 snatch pulls, 3 x 1 starting @ 1RM snatch & adding 10/set; :15 between all reps, :60 rest
B2. Ring push-ups, 3 x 15 unbroken; 2:00 rest
+
For time:
50 double-unders
10 stone-over-shoulder
10m handstand walk
50 double-unders
10m handstand walk
10 stone-over-shoulder
50 double-unders
+
1000m row w/increasing effort every 200m (2:15-2:10-2:05-2:00-very hard)

AM

complete

PM

A. 155, 165x4

B1. 135, 145, 155

B2. Complete 

+

7:07

+

Complete

Kind of an off day; upper body is really sore (guessing from gymnastics?) and needed an extra hour of sleep and an extra cup of coffee to get moving this morning.

Freestanding HSPUs were awful today - successfully got 1 each round, but usually not on the first try.

Clean and jerks felt harder than they should have at that weight.  (I ignored the "gauntlet" part - thought that was a typo from last week?)

Snatch work and ring push-ups felt really good!  SSGDLs felt really light, and snatch pulls were really high at 135 and 145 (less so at 155, but still solid).  Ring push-ups were easy.

Stone/DU/handstand walk thing was AWESOME.  Super fun.  All double unders unbroken!!! 

Another successful week ending with the row, but it was really difficult today.  Couldn't find 2:15 in the beginning - took almost the whole 200m to finally settle in at that pace.  Started to get really tired with 300m left (half-way through the 2:00 pace) but held on.  Finished holding 1:44 and was in the mid-1:40s much earlier than last week.  Really happy that I was able to stick to each pace pretty much spot on.  That's a new talent!