Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean from below the knees, build quickly to a heavy single
B. Split jerk, 4 x 1 @ 85-90% 1RM; begin a rep every :90
+
4 sets:
9 kipping handstand push-ups
36 row calories
12 deadlifts, 125
2:30 walk rest

AM

skipped, but did assorted activities at MobilityFit

PM

A. 165

B. complete @ 185 (88%)

+

3:08

2:56

3:01

3:02

Really, really dislike the hang power clean from below the knees - felt awkward and like I couldn't hit any positions correctly.  I think I'm rushing the pull? 

Split jerks weren't nearly as crisp as last week.

The 4 sets kicked my ass.  I don't know if they were supposed to? But, they did.  All handstand push-ups unbroken (!!), these felt really, really good today.  I had rhythm on the kip and was bringing my knees down at the same time as my head, which made the cycle time faster, too.  I have a sneaking suspicion I was too far away from the wall for Open standard, though... Rowed at 1000-1100 cal/h.  Deadlifts after the row were pretty unpleasant, I didn't realize a 125lb bar could feel so heavy.  Hamstrings and low back were completely on fire.  Surprised that I was able to mentally hang on to the 4th set, that's an improvement over the past month of just quitting when it starts to get uncomfortable...

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. Hang power clean from below the knees (will probably have to reset below the knees), build quickly to a moderate double
B. Split jerk, 5 x 1 @ 80-85% 1RM; begin a rep every :90
C. Touch-and-go clean-grip deadlifts, 8-8-8-8 speed over load; 2:00 rest
+
For time @ 80%:
100' handstand walk
90 row calories
30 kipping handstand push-ups
200m Farmer's walk, 70/hand

AM

subbed 45:00 mixed AirDyne and mobility

PM

A. 155

B. 175 (83.3%)

C. 175 across 

+

16:34


Eeeesh, I am not a fan of the hang clean from below the knees.  That was a super awkward position, and I didn't feel strong pulling from there at all.  Each time I would successfully clean the bar, I was kind of surprised, like "how'd the bar get all the way up here?!"

Split jerks were easy.

Not gonna lie, chose 175 for the clean-grip deadlifts because that was what was already on the bar.  Tried to go AFAP, felt like the speed would have been the same with anywhere from 155-195.

FT piece went better than I thought it would.  Handstand walk broken 50/50, no problem.  Rowed around 800 cal/h.  Handstand push-ups actually felt okay today, all sets of 5.  Farmer's walk was easy for the first 125m, then grip started to go.

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 1 split jerks, 5 x 1 starting @ 145 and adding set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 8-6-4-2; 2:00 rest
C. Kipping handstand push-ups, 3 x :60 steady reps; 2:00 rest
+
For time:
150' handstand walk
30 alternating KB snatch, 35

AM

subbed 30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 145, 155, 160, 165, 170

B. 215(8), 245(6), 265(4), 275(2)

C. 6, 9, 8

+

4:31


Felt like garbage today.  I managed to give myself an outbreak of shingles (Jesus, I didn't realize I was THAT stressed out), which started to develop late last night.  Saw the MD today and got antivirals, which should shorten the lifespan of the outbreak, but she said that in the days before the rash starts, you can feel as fatigued as when you get the flu.  This explains a lot about why I had been feeling so lethargic over the past week.  So, now I'm on a high dose of the antiviral medicine, but that's making me super nauseous and made training today rather unpleasant.  WHY DOES THIS STUFF HAPPEN TO ME.

Anyway.  That being said.

Barbell complex felt better than last week, I think I'm getting more comfortable with the heavier HPC.  Everything was crisp except for the final jerk at 170, which I pressed out.

Deadlifts were so freaking heavy.  Pulled 215 once and knew that's where I was going to start for the set of 8, even though it was less than last week.  

Kipping HSPUs were a disaster.  I had a terrible headache by this point in the evening and was super hesitant to drop down onto the mat.  I almost scrapped this whole piece (perhaps I should have). 

Broke the handstand walk into 3x50', with a lot of rest between segments.  Just felt extremely fatigued.  The kettlebell snatches went well though, took 0:91 to complete the 30 reps at a steady pace with no breaks.  Looking forward to this event at the competition (I assume I'm doing these? I'd like to...).

Tuesday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 2 split jerks, 5 x 1 starting @ 145 and adding a bit set-to-set; begin a set every 2:00
B. Touch-and-go clean-grip deadlifts, 10-8-6; 2:30 rest
C. Kipping handstand push-ups, 10:00 practice/tech work
+
20-15-10 for time @ 90%:
Handstand walk meters
Kettlebell swings, 53

AM

subbed 30:00 AirDyne @ Z1

+

10:00 mobility

PM

A. 145, 155, 160, 165, 170

B. 195(10), 225(8), 255(6)

C. complete

+

4:39


Power cleans felt super easy today.  Some of the hang power cleans were better than others.  Split jerks were easy, but the hardest part of the whole thing was returning the bar to the shoulders for the second split jerk.

Started out a little light on the deadlifts... 10 at 195 was super easy, and 8 at 225 was still fast and easy.  Made the big jump to 255 for the set of 6, and speed slowed considerably but it wasn't a max.

Kipping handstand push-ups were a disaster.  I set up to Open standard and videoed all of these to make sure heels were legal (no issues).  Over the course of the 10:00, I made 3 sets of 5, and 8 sets of 1-3, in which I fell off the wall or lost my balance at the bottom. UGH I HATE THESE.  My kip is still kind of pathetic, but when I really try to bring my knees all the way down to my chest, I fall off the wall.  More practice, please.  At least I'm not failing to lock out reps... 

For time piece was hard, my shoulders felt super fatigued right from go.  Everything unbroken.  Picked up the bell with a decent sense of urgency, but took quite a long transition before each handstand walk to ensure I could complete the distance unbroken.  Felt the Christmas cookies here.  Blech.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, 5 x 1 @ 145; begin a set every 2:00
+
9-6-3 for time @ high effort:
Strict handstand push-ups
Deadlifts, 185
+
rest as needed
+
For time @ high effort:
30 double-unders
30m handstand walk
30 double-unders
30 kettlebell swings, 53
30 double-unders

AM

45:00 @ Ault Park

+

15:00 mobility @ home

PM

A. complete 

+

1:16

+

3:24

Today was a great day. I think the combination of talking about how I've been feeling with a variety of people, knowing I have a break coming very soon, and having a workout I can absolutely smash is magic. I haven't tracked my food since last Monday and I drank 4 nights this week (one of them to excess, eeesh), and getting a glimpse of how my life could be if training isn't a priority wasn't a pretty picture. I'm feeling like that was a good first step in blowing off some steam. Approximately 30 seconds into my hike this morning I just felt happier than I have in several weeks. Thank goodness. 

Barbell complex was just okay. Power cleans continue to feel excellent, but hang power cleans are hit or miss if they feel good (but no fails). Some were way better than others. Jerks were easy.

Super happy with the hspu/deadlift workout. I was a little worried going in, because my shoulders are still pretty sore from the other day. But once I started, I felt like I was flying through it. Everything unbroken. It's fun to be good at something. And that something is something I couldn't do at all 6 months ago. Thank you, Stephen, for giving me something I could smash. I needed that. 

Rested 15:00 between the two. 

The second piece wasn't as exhilarating as the first one, but still went very well. Split the handstand walk 15m/15m, otherwise everything unbroken. Shoulders are completely, 100% done. Yikes. 

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 2 hang power cleans + 1 split jerk, take your time & build to a max
B. Clean-grip deadlift, 5-4-3-2-1, 11X1; 2:00 rest
+
15:00 @ 80%:
3 strict handstand push-ups
6 kettlebell swings, 70
9 toes-to-bar

AM

subbed 20:00 AirDyne @ Z1

PM

A. 155, 165Fx3

B. 225(5), 240(4), 255(3), 275(2), 300F, 285(1)

+

9 + 6 KBS

Power cleans felt really good today, but I was having all kinds of issues at 165, which was extremely annoying.  Made the PC easily 3 times, and lost my grip on the first HPC (attempt 1) or the second HPC (attempt 2).  Didn't even go for the HPC on the 3rd attempt. I don't know what the problem was.  It wasn't even my broken thumb that lost the grip, it was the good hand both times.

CGDL felt heavy but not too slow, so I made the somewhat aggressive jump to the single at 300 but couldn't break it off the ground (although it's possible I didn't try all that hard).  Stripped the small plates and made the single at 285, but it felt very slow.  I'm forever destined to suck at deadlifting.

The 15:00 piece felt like it dragged on for an hour.  I looked at the clock 4 minutes in and audibly groaned.  Everything unbroken until the last set of TTB when I started to rip (5/4), with deliberate transitions. 

I'm hoping to take a few days off when I'm in CA over Christmas.  Today was the second day in a row that I've come home after training and I just want to lie down and cry.  I don't know what my problem is; physically, I feel great (like, best-ever), so I don't feel like it's an overtraining thing.  Work stress is dramatically better than it was a month or two ago, so it's not that.  Maybe it's that I haven't taken any time off since my knee surgery 6 months ago, or maybe it's that I feel like I should be progressing faster than I have been, or maybe it's the pressure of the impending Open season.  I'm just really sad and I can't shake it.

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
3 wall walks
+
15:00 mobility work of choice

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. Hang power snatch, build to a max for the day
+
10:00 @ 80%:
1 split jerk from blocks, 145-165
5 kipping handstand push-ups
30 double-unders
+
2 sets:
:50 row @ 97%
5:40 walk rest

AM

complete (minus last set of wall walks)

PM

complete, 2 singles, 4 doubles, 1 more single 

+

A1/A2. complete 

B. 120, 125F

+

6 + 3 hspus, with 165

+

254m

253m


So...I really appreciate the change of pace, but... errr... it was super awkward doing wall walks in my apartment.  If the Assault bikes ever come, I can do this at the gym next week, or else... could we try a different movement?  

Today was the best that muscle-ups have felt in many, many weeks.  Consistently caught the first one very high, and the doubles felt super easy today.  Went for a triple on one and was close, but not quite there.  This is a big relief.

Hang snatches didn't feel great.  I really don't like the hang position; it's really hard for me to remain patient and bring the bar all the way into my hips.  120 was pretty crisp, but caught the 125 with bent elbows and lost it behind.  Considered going for 125 again, but wasn't confident I'd make it, so called it there.

10:00 piece started off great and went downhill.  Jerks were very easy, 165 has become a weight I don't even have to think about.  First 3 rounds of HSPUs unbroken, but not easy at all.  Fell off the wall on the first or second rep on all remaining sets (so 1/4, 2/3, 1/4 and 1/2).  This is super annoying.  Why are strict so much easier for me?  Double-unders all unbroken except one early trip on one round, which was just a fluke.

Couldn't quite get to the pace I wanted on the row sprints.  Hung out at 1:36-1:38 throughout, no fading.  I could just tell that the output wasn't as high as it could be, but I couldn't do anything about it, which was kind of a weird feeling.

Sunday

AM
30:00-60:00 easy walk or hike

PM
A. 1 power clean + 1 hang power clean + 1 split jerk, 1-1-1-1-1 tough but not maximal; begin a set every :90
B. Clean-grip deadlift, 6-5-4-3 moderate, 11X1; 2:00 rest
+
4 sets for even reps/calories:
:30 strict handstand push-ups
:30 rest
:30 ski erg
:30 rest
:30 strict handstand push-ups
:30 rest
:30 kettlebell swings, 53
:90 rest

AM

subbed 35:00 AirDyne @ Z1

PM

A. 125, 145, 155, 160, 165, 170F (PC only)

B. 215(6), 225(5), 235(4), 245(3)

+

9, 9, 9, 9 strict handstand push-ups 

6, 6, 6, 6 ski cals

8, 8, 8, 7 strict handstand push-ups 

15, 15, 16, 16 kettlebell swings 


Power cleans felt really easy today, but I was struggling with the HPC on all reps - bounced them all, but was kind of off balance and caught these wide instead of low.  Split jerks were easy and crisp.

This is definitely the upper limit of moderate for the CGDL... in Olys, no belt.

Shoulders are completely, 100% fried.  Jesus.  3/3/3 on all rounds on the first set of strict HSPUs, one pull shy of 7 calories on all rounds of the ski erg (800-900 cal/h), 3/3/2 on the second sets of strict HSPUs (3/3/1 on the last set), and all KBS unbroken.  Hands were inside a 24"x34" box for the handstand push-ups, but I'm 99% certain these were not to Open standards based on how I had to adjust my positioning last week on 15.4.  

Thursday

AM
5 sets very easy:
2:00 bike
:30 handstand hold - can be against wall
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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. Hang power snatch, build to a 2RM
+
6 sets even:
1 split jerk from the blocks - your call on weight
35 double-unders
1 split jerk from the blocks
:90 walk rest
+
3 sets:
:45 row @ 97%
5:45 walk rest

AM

4 sets complete

PM

6 not-so-easy singles 

+

A1/A2. complete 

B. 115

+

0:45

0:44

0:43

0:43

0:42

0:43

all unbroken, with 165

+

231m

231m

232m


Thursdays are getting to be hectic days at work, and wouldn't have made it into the gym until 6:30-7pm today, so experimented with training in the morning before work.  I'm not a fan.  Looking forward to switching my schedule around a bit after Christmas... 

Muscle-ups felt terrible, all low catches and not aggressive at all.  I feel like I'm going backwards here; I was stringing together doubles fairly consistently, and today singles were a struggle.  

Hang snatches did not feel nearly as crisp as last week.  Attempted 115 twice, on the first attempt I snatched it once then just pulled it the second time.  The second set at 115 wasn't crisp or smooth at all, so called it there.  Mehhhhhhh.

Split jerk / double-under combo was the highlight of the day.  This was super fun.  Double-unders continue to cooperate, to my great relief. Wanted to choose a weight that I could walk up to without any hesitation, and I think I chose appropriately.  Most of these were crisp and easy, but a couple of the second jerks (after the DUs) were a little shaky.  

Row sprints felt as good as they can... held 1:35-1:36 throughout, no fading. 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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. Hang power snatch, build to a 3RM
+
6 sets even:
2 split jerks from the blocks, 165
35 double-unders
:90 walk rest
+
3 sets:
:40 row @ 97%
5:20 walk rest

AM

3 sets complete

PM

complete; a bunch of easy singles, one double 

+

A1/A2. complete 

B. 120

+

0:41

0:39

0:38

0:39

0:40

0:38

+

209m

209m

207m

Solid day! And it was really nice to do my normal Thursday stuff without feeling rushed. 

Muscle-ups felt great, but kept hesitating on the double for some reason. 

Pleased with the hang snatches today - these went much better than last week. Deadlifted 125 and it felt heavy, gave up. 

Split jerk / double under combo was really solid today. All split jerks crisp and easy, all double-unders unbroken. Huzzah!

Row sprints are getting gross. 0:40 is a long time. 

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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. 1 power snatch + 1 hang power snatch, build to a tough set for the day
+
5 sets even:
3 split jerks from the blocks, 155
40 double-unders
2:00 walk rest
+
3 sets:
:35 row @ 97%
4:55 walk rest

AM

3 sets complete

PM

failed 2, made 2, moved on 

+

A1/A2. cut to 3 sets 

B. 105, 115FHPS

+

complete, a little over a minute if I tripped (sets 1-3) and a little under a minute if unbroken (sets 4-5)

+

183m

182m

178m (handle flew out of my hands in the middle)


Today was pretty terrible.  I got to the gym after 6pm, which is way too late for this much volume.  I hate this - Thursdays have all my fun stuff, I enjoy higher volume training days, and I really hate deviating from the program.  But after the rough couple of days I've had, the last thing I wanted was to be in an empty gym at 9pm all by my lonesome.

Barely warmed up at all, which explains the fails on the first 2 muscle-ups.  These felt horrible today, and I didn't feel like spending 10 minutes here.

Cut the A1/A2, and didn't rest at all between movements.  Again, didn't feel like spending 10 minutes doing this.

I was excited for the snatch complex, but these felt terrible.  My shoulders were super tight (again with the lack of warm-up), and I completely forgot how to hang snatch.  I did okay at 105, but when I brought the 115 back down to the hang, I just held the bar and felt like I had no tension at all in my body.  Worked on hang snatches alone for a few minutes, and Austin even commented that I didn't look comfortable.  I don't know what the deal was.  Dropped back down to 105 and couldn't do that again either, so... wtf? 

No belt on the split jerks, but did wear Olys.  Bar felt much heavier than it should have, but most of the reps were pretty crisp anyway.

Row sprints actually felt pretty good, until the handle flew out of my hands.  I'm surprised I didn't lose more than 4m with this mishap.

Shitty couple of days.  Busy day tomorrow, then Kellie comes on Saturday!

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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. Split jerk, take your time and build to a heavy single for the day
+
5 sets even - focus on snatch quality:
2 power snatches (drop from the top & reset between reps)
10 bar-facing burpees
30 double-unders
2:00 walk rest
+
3 sets:
:30 row @ 97%
4:30 walk rest

AM

3 sets complete

PM

complete, just a handful of singles 

+

A1/A2. complete 

B. 210 (PR+5)

+

1:23 @115

1:20 @115

1:21 @115

1:27 @120

1:16 @120

+

157m

157m

155m

Continuing the trend of the best training week I've had in a long time...

Muscle-ups felt just okay.  Re-ripped a spot on the very first rep, so just did a few singles and decided to spend more time on the split jerks.

Split jerks felt so easy.  This is awesome.  Made bigger jumps than I usually do (125-155-175-190-200-210). Unracked 215 and chickened out, but with how easy 210 felt, I could probably get 215 soon.  Thumbs up.

5 sets went well.  Most of the power snatches felt really crisp; mentally "squat snatched" them, but didn't ride any of them below parallel.  Tricking myself is totally working.  Bar-facing burpees were nice and steady.  Double-unders all unbroken (or tripped at 29...grrrr) except for the 4th set, which had 3 trips and thus explains the time difference.

Row sprints were row sprints.  

Happy birthday to me!  The split jerk PR was definitely fueled by two cupcakes at work. Then, celebrated with dinner (and a margarita!) at Mazunte with Austin, Mark, Conner, Brandie, Emily and Chelsea.  I love these people.

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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. Split jerk clusters, 5 x 1.1; :10 between singles, 2:00 rest
+
Every :90 for 9 sets, score as total successful power snatch pounds:
5 burpees + 1 power snatch attempt
+
3 sets:
:25 row @ 97%
4:05 walk rest

AM

4 sets complete

PM

complete, 4 singles and 3 doubles 

+

A1/A2. complete 

B. 155, 165, 175, 185(1.F), 185

+

1035 (115x9)

+

130m

130m

129m


Muscle-ups felt pretty good, all were easy reps except the second on the very last double (low catch).  Almost had a triple on the first double, but no cigar.

Split jerks weren't nearly as crisp as last week, but they still felt pretty good.  Didn't exactly fail that second rep at 185, but I picked up the bar really weird off the blocks and it just felt wrong on the dip so I dumped it.  Wanted to get a bit higher, but between how late it was getting and how less-crisp they were feeling compared to last week, I called it there.

9 sets thing was interesting.  90 seconds was a lot of time, even with very slow burpees and a very deliberate set up at the bar.  I almost put 120 on the bar several times, but the reps at 115 weren't really crisp enough for me to feel confident that I wouldn't miss an attempt at 120.  I couldn't decide if I was being too cautious, or if I was being smart.  I ended up telling myself that if I was in a competition and we're going for max total pounds, an extra 5lbs doesn't make that much of a difference compared to a missed 115lbs.  

Completely out of gas by the time I got to the row sprints - couldn't get below 1:33-1:34.  Had two interruptions to the training, which added about an hour to the time it took me to get through everything, and meant that it had been a very long time since lunch.  

One of those interruptions was Mike Kesthely - we were having a hard time scheduling a Skype call that worked for both of us, so we ended up just talking on the phone.  He's giving me an additional 20g carbs on Fridays :) (150P/60F/260C M/W/Th/S/S, 150P/55F/300C Tues, 150P/55F/320C Fri).  Pancakes for everyone!

Thursday

AM
5 sets very easy:
2:00 bike
:60 front leaning rest on ground
2:00 bike
:30/side plank
+
15:00 mobility work of choice

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, 9 x 1 waveload (for ex: 95-105-115); begin a rep every :60
C. Split jerk clusters, 3 x 1.1.1; :10 between singles, 2:00 rest
+
3 sets @ high effort:
:30 burpees
:30 rest
+
3 sets:
:20 row @ 97%
3:20 walk rest

AM

4 sets complete

PM

complete, 7 singles 

+

A1/A2. complete 

B. 105, 110, 115, 110, 115, 120, 115, 120, 125F, 125

C. 175, 185, 195(1.F.F), 190(1.F.F)

+

15, 15, 13

+

106m

106m

105m


Today was weird.  I felt really good overall, but only parts of the training matched how good I was feeling.

Muscle-ups didn't feel strong at all; I actually failed the first attempt, which hasn't happened in at least a month.  I thought these all felt like pretty low catches, but on video they don't look that low at all, most of them right around parallel.  Not even close for a double today.  No idea what the issue was here.

Power snatches felt super weird; for some reason, I wasn't moving my feet at ALL.  Caught the second rep 120 (8th rep) really low and with wobbly arms, and I guarantee my feet never left the ground, which has never been my style.  Missed the first rep at 125 (9th rep) just a little in front and didn't want to end on a miss so added the extra rep at 125, which I caught fairly well but walked forward a few steps with.  Meh.  Can I just go back to squat snatching from now on?  I hate power everything.

Jerks, however, felt AWESOME.  These were some of the crispest/easiest jerks I've ever done, until I started failing.  The 3 reps at 185 were totally solid.  The first rep at 195 was super easy, missed the second one just an inch in front and missed the third one two inches in front.  The first rep at 190 was also super easy, then missed the second rep wayyyy out front and dumped the third rep without trying.  Not really sure what that was about.  Sorry for being ambitious and messing up the rep scheme, but with how good they were feeling today, I don't know that I would have chosen lighter weights if I were to do it again.

Burpees were blazing fast on the first round, never slowed down and stood up the 15th rep at 0:29.  Second round felt just as fast as the first, but I didn't stand up the 15th rep until 0:30 was already on the clock.  Third round caught up a lot - never consciously slowed down, but the speed just wasn't there.  Felt great aerobically, even through I was breathing pretty hard.  

Bumped the damper to 8 on the row sprints but didn't really feel a difference from my usual 6.  Saw 1:29 on the first one, 1:30 on the second and 1:31 on the third.  

Tuesday

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

PM
A. Split jerk, build to a tough but crisp single
B. Power snatch clusters from blocks (just above knees), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
+
5 rounds @ 80% effort:
10 DB walking lunge steps, 45/hand
5 ring rows in same set-up as last week
+
3 sets:
7 burpees
150m row @ max effort
4:30walk rest
+
800m walk cool-down

AM

37:30 complete; 4 rounds of:

2:00 row

3 DH2I

200m jog

3/side KB windmills, 35

2:00 ski erg

:30 FLR

PM

A. 200, 205Fx2, no belt

B. complete, no hook grip

+

5:08

+

0:50 (row in 0:29.1)

0:49 (row in 0:29.3)

0:49 (row in 0:29.5)
+
complete with Chels


Solid day!  Totally played hooky on my "lunch break" - and had major anxiety the whole time.  I just played it off as being super busy balancing both labs... hehe.

Jerks felt excellent; 200 was very crisp and easy.  The first miss at 205 was very close (just a hair in front), but the second miss was not close at all.

Blocks at just above the knee is a much more challenging position for me.  Still focusing on tight lats and engaged scaps, which I can guarantee I never used to do.  It would be nice if this is the key to my snatch problems.  No misses, and these were all pretty crisp, but it definitely required a ton of focus.

Walking lunges felt good.  Ring rows were tough.  The 5th reps on the last two rounds were pretty weak.  The rings may have been at a slightly more challenging height than last week.  At least that's what I'll tell myself.

Burpee/row sprint piece was awesome.  Burpees were super speedy on all rounds.  Saw 1:33/500m on the first one, then 1:34 was the low on the second and third.  Really grateful there were only 3 sets, I got a little nauseous after the last one.

Tuesday

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

PM
A. Split jerk, 1-1-1-1-1-1 heavy but not maxes; begin a rep every 2:00
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 @ 100; :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 4 x 10-12m tough; :60 rest
C2. Ring rows, 4 x 5-10 in challenging set-up, 20X1; :60 rest
+
5 sets:
6 alternating DB snatches, tough but fast
125m row @ high effort (whatever that means for you now)
4:00 walk rest
+
800m walk cool-down

AM

30:00 complete with AirDyne, row, plank and side plank

PM

A. 175, 185, 190, 195F, 195, 195 - off the rack, no belt

B. complete, no hook grip

C1. 55/hand for 12m across 

C2. 7, 6, 6, 5, feet on 20" box 
+
0:52
0:52
0:52
0:51
0:51
with 55lb dumbbell
+
complete


To say that I came into the gym today in a bad mood would be the understatement of the year.  Had a very stressful and long day at work, and was already in the mindset that training later in the evening would suck.  Emily, I'm very sorry for being so grumpy.  I really did enjoy seeing you!  Let's just say that I will not be arriving at the gym at 5:45pm again (unless it's Thursday).  If I can't play hooky for a couple of hours in the early afternoon on Mondays and Wednesdays, I'm not coming until 6:30 at the earliest.  This was the worst.  However, my anger must have fueled me, because everything actually felt fantastic.

Jerked from a rack, since Emily was cleaning off the blocks.  Dumped the bar, stripped metal plates, and power cleaned 125 back up each time.  These felt AWESOME today.  Missed the first 195 just an inch in front, but the second attempt at 195 was one of the crispest/best heavy jerks I've ever done.  The final rep at 195 was a little soft on the catch, but wasn't in danger of losing it.  Did all these beltless.

Power snatches off the blocks FINALLY felt good.  All of these were crisp and easy.  Still focusing on a perfect set-up - I'm finding that if I really concentrate on engaging my lats and scaps, I don't need to worry about the bar flying out of my hands so much.

Walking lunges were fine.  I'm not sure if I set up the ring rows correctly - I had my feet on the box so that at the bottom position of the ring row, my head was below the height of my feet.  I tried to keep from piking my hips, but the whole set-up was pretty awkward.  They got tough for sure.

Dumbbell snatches got better with each round, this was fun.  Miscalculated and only took a 3:00 rest between sets 2 and 3, but didn't notice until just now when I was entering my results...

Tuesday

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

PM
A. Split jerk, build to a heavy (not max) single
B. Power snatch clusters from blocks (mid-thigh), 5 x 1.1 adding a bit from 08.16 :10 between singles, 2:00 rest
C1. Weighted walking lunge steps, 3 x 15m moderate; :60 rest
C2. Ring rows, 3 x 5-8 in challenging set-up, 20X2; :60 rest
+
5 sets:
5 burpees
5 heavy Russian KB swings
100m row @ high effort (whatever that means for you now)
3:30 walk rest
+
800m walk cool-down

AM

35:00 complete with jog, mobility, ski erg and 6lb wallballs

PM

A. 185

B. 100, 100, 100, 105, 105 - no hook grip

C1. 40/hand across 

C2. 8 across 

+

0:48

0:47

0:46

0:46

0:46

with 88lb kettlebell
+
complete

Air squats were feeling pretty good this morning, so tested out some 6lb wallballs - no pain at all, but video revealed that depth continues to be a problem.  I seriously feel like I'm going ATG, but I'm barely breaking parallel, if at all.  Is this how my wallballs have always looked? My knee doesn't even feel that tight anymore, and with all the time I've been spending on lower body mobility, I don't really think that's the problem... Grrrrr.....

Split jerks felt pretty good; wore Olys and a belt, but after I was done I was thinking that I might have preferred jerking belt-less.  Something I might play around with.  

Power snatches were really, really tough.  This is a challenging weight for me in this set-up already, but then not being able to hook-grip made these feel even tougher.  No fails once I started, but missed 100 on the very first attempt then re-started the whole thing a few minutes later.  I took exponentially longer in my set-up for each attempt (so much that the 0:10 between singles drifted toward 0:20), making sure the bar was exactly where I wanted it in my hand and concentrating on tight lats.  I just don't feel aggressive at all when I feel like the bar is going to fly out of my hands.  Now that I'm writing this, this is how I was feeling when snatching with the men's bar, but I was able to tie my 1RM without a hook grip, so maybe I should just grow a pair.

I don't know why it didn't occur to me to just HOLD the weights for the weighted lunges last week... this was so much easier.  Similar set-up on the ring rows as last week, just an inch above horizontal at the bottom position, arms straight underneath the rings.  Last couple of reps on each set were definitely tough with this tempo.  I guess adding a box under the feet is the next progression?

Loved the 5 sets - this is definitely my favorite type of unpleasant training.  Considered the 100lb kettlebell, but I'm glad I didn't... no hesitation picking up the 88, but I think I might have taken an extra breath to pick up the 100.  Never broke under 1:35/500m today.

Sunday

A. Split jerk, build to a moderate single
B. Power snatch clusters from blocks (mid-thigh), 4 x 1.1.1 adding a bit from last week :10 between singles, :90 rest
C1. Weighted walking lunge steps, 3 x 20m moderate; :60 rest
C2. Ring rows, 3 x 7-10 in challenging set-up, 20X1; :60 rest
+
3-5 sets:
5 fast burpees
100m row @ high effort (whatever that means for you now)
3:00 walk rest
+
5:00 walk or bike cool-down

@ Active 

A. 165 in nanos, no belt

B. 95, 100(1.F.1), 100(1.F.1), 100

C1. 26/hand across, kettlebell front rack

C2. 10 across

+

0:36

0:35

0:35

0:34

0:35

+

walk complete 

Solid day!

Jerks felt crisp and easy, but 165 felt like a "moderate" stopping point. Basically, I couldn't guarantee that 175 would be as crisp as 165 was, so I called it. 

Power snatches were really tough today. Again, the blocks were closer to upper thigh than mid. The two fails were just pulls where I lost a little focus.

Wasn't sure what kind of weighted walking lunges to do, so I chose front rack. Weight choice was appropriate for a moderate 20m; considered jumping to 35/hand but I think that would have edged toward tough. 

I always forget how difficult ring rows can be. Set up rings about 18" off the ground, and walked my feet all the way out in front so I was just an inch above horizontal at the bottom position. 

Burpee/row piece kicked my ass but I loved it. I really enjoy these types of sprint pieces. Couldn't get the row pace under 1:34/500m, but no knee pain at all. 

Hamstring is still jacked up, spending a lot of extra time on stretching and mobility. 

Sunday

A. Split jerk, 8:00 tech work w/light loads - can go above empty bar but nothing tough
B. Power snatch clusters from blocks (mid-thigh), 3 x 1.1.1.1.1 adding a bit from last week :10 between singles, :90 rest
C. 10m DB death march heavy + 10m unweighted walking lunge steps, 4 x 1; 2:00 rest
+
10:00 @ 80%:
150m row
8 alternating DB rows from plank position (like a renegade row w/out the push-up)
+
5:00 walk or bike cool-down

@ Active

A. up to 103

B. 85, 90, 95

C. complete with 45/hand 

+

7 + 100m with 35/hand

+

complete on Assault bike 


Split jerks felt good, easy and fast.

Blocks were just a hair higher than our blocks at CSC - closer to upper thigh than mid-thigh.  These continue to feel crisp.

I think death march is officially my least favorite exercise.  Not a fan.  Not one bit.  Lunges were easy, completely back to normal with these.

The 10:00 piece felt like it dragged on forever.  Rowed at 2:12-2:15/500m.  Pushed the pace on the erg in the last 100m just to see if I could; got down to 1:49/500m with no pain at all, full ROM.

Added in a few muscle-ups to my warm-up - the first since the 30FT 3 weeks ago.  Felt really easy on their skinny rings :)

Tuesday

AM
mixed round-the-world of choice, include :10-:15 L-hangs in there somewhere, nothing else tough though...

PM
A. Split jerk from blocks, build to a tough single
B. Power snatch clusters, 5 x 1.1 @ 75-80% 1RM; :12 between singles, 2:30 rest
C1. Clean-grip deadlift, 3 x 3-4, 31X1; :60 rest
C2. Strict handstand push-ups, 3 x :90 steady; :90 rest
+
3-5 sets:
:30 row very hard
4:30 walk rest

AM

30:00 complete with AirDyne, L-hang, row and freestanding handstand holds

PM

A. 195, 205Fx2

B. complete @ 100

C1. 235, 245, 255(3)

C2. 14, 16, 12

+

157m

157m

158m

156m 

Solid training day!  Nice to finally have a day where I didn't feel rushed.

Enjoyed the unstructured Z1 piece this morning, just cycled through as I felt like it without watching the clock (for the most part). 

Split jerks felt great, considering it's been MONTHS since I've done them.  185 was crisp; had a little bit of a soft catch at 195 but still felt pretty solid, and missed 205 in front twice.  The second miss was pretty close, though.  Fun to work with Chels for a change of pace!  The only not fun part was trying to put the blocks back against the wall, during which I stabbed myself in the finger with an exposed screw, smashed my hand between the wall and the blocks, and faced a very large spider.

Power snatches were nice and crisp.

Clean grip deadlifts were hard on the thumbs, but the weight felt pretty decent.

Strict handstand push-ups felt great today!  The first two sets were done in Oly shoes (the third set in socks).  First set was 2 sets of 3 then all doubles, second set was 4 sets of 3 then doubles, third set was 2 sets of 3, doubles then two singles (one fail).  The improvement here is really cool.

Row sprints felt pretty good; saw 1:31/500m on all, but couldn't get below that and hung out at 1:32-1:34 for the most part.  

Skyped with Mike Kesthely a couple of days ago - he modified his original suggestion and now I'm aiming to hit 165g protein, 175g carb, 100g fat (this is pretty close to what Stephen had previously suggested and pretty close to what I was hitting daily from November through April).  I'm shifting more of these carbs to breakfast, adding BCAAs before Z1, and ditching the creatine in my PWO shake for the next couple of weeks, and we're going to Skype again on July 27.  I know the knee scope is going to throw a little bit of a wrench in things for a few days... just anxious to be back in a regular routine, but that's not going to happen until September...