Monday

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
+
Every :90 for 8 sets:
1 muscle-up
4 unbroken thrusters, 85
+
For time:
20 squat snatches, 85
+
10:00 easy cool-down of choice

AM

40:00 mixed AirDyne and mobility

PM

A1/A2. complete 

+

complete

+

1:49

+

row complete

Today was super quick, which actually worked out well since I'm working back to back to back 11 hour days... Ugh. 

Muscle-ups felt awesome yet again. All high catches without much effort. Thrusters were fine. Had about 1:15 to rest each time. Today, I felt like I could have done doubles throughout. 

I feel like I should have moved faster on the snatches. 5/5/2/singles. I videoed the whole thing to make sure I was actually squat snatching (I was!), and what I thought were "quick singles" were not as quick as they felt, and I kept taking two steps back then reapproching the bar. The two sets of 5 were done at 0:40, so stringing reps together was a lot faster. Blah. 

Monday

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 gauntlet, 1 every 2:00 starting @ 75 and adding 10 every 2:00
+
Every 2:00 for 7 sets:
1 muscle-up
5 unbroken thrusters, 75
+
1500m row easy

AM
30:00 AirDyne @ Z1
+
10:00 mobility

PM
A1/A2. complete
B. 125, 135Fx2
+
complete
+
complete


Meh.  

Snatches felt super easy through 125.  Videoed the whole thing, and observed that these were entirely power snatches.  I even wore knee sleeves, just in case I was subconsciously shorting the depth, but it didn't seem to make a difference.  If I dropped into a full squat, I would have had the first attempt at 135, it was just an inch in front.  Set up weird on the second attempt and just deadlifted.  This makes me sad.  One of my goals for 2016 is to seek Oly instruction.  This is getting ridiculous.  I snatched 125 in 2013.  2013!  It's 2016!  Fucking A.

Muscle-ups were just okay.  Only caught the first one pretty low, the rest were better than last week, but still not great.  They're not difficult, I just don't know what to change to catch them higher consistently, and I don't know what's different on the days where they feel super easy.  First time doing thrusters since May, and I didn't miss them.  Although, I found it comical that 5 thrusters at 75 were specified to be unbroken...

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 clusters, 5 x 1.1.1; :10 between singles, 2:00 rest
+
5-4-3-2-1 for time:
Muscle-ups
Wall balls, 30 to 9
+
3 sets not for time:
:10 L hang from bar accumulation
:10 L sit on parallettes
5 moderate DB upright rows (both arms at same time)

AM

45:00 complete of row, handstand walk, jog, FLR

+ a little shoulder pre-hab

PM

MobilityFit clinic

+

A1/A2. complete 

B. 115 across

+

9:32

+

complete
35/hand


Didn't want to rush through either the AM or PM session today, so opted to train after the mobility clinic.  Also, figured that would serve as most of my warm-up...

Snatches didn't feel very crisp today, so decided to stick with a moderate weight that carried no risk of failure.  Probably a 50/50 split of true squat snatch and low/parallel power snatch.

Muscle-ups felt terrible today.  I don't know what I'm doing wrong or differently.  All singles, no fails but almost all extremely low catches.  And no discernible kip on the dip, which made a few of these very, very slow lock-outs.  This is so aggravating.  30lb wallballs were challenging; hit myself in the face once, lost my balance more than a few times, but never dropped the ball within a set.

L-sit on parallettes was surprisingly challenging after the L-hang.  Normally 0:10 wouldn't be anything to write home about.

Really enjoyed Drew's clinic.  Honestly, my biggest take-away was that I've been doing a pretty good job keeping up with lower body mobility on my own.  None of the stretches was particularly unpleasant, and nothing felt tight or like it really needed stretching.  After the clinic was over, I asked Drew about that pesky trigger point on the outside of my upper calf (right below the knee) which has been bothering me the entire time that my knee had been injured, so... 16 months? I can't get to it on my own, and Balza has only been able to get it once, so Drew suggested dry needling.  Now that I have real health insurance, I might see if he can knock it out.  It's more of an annoyance than anything, but I'd be very happy to see it go.

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 clusters, 3 x 1.1.1.1.1; :10 between singles, 2:30 rest
+
For reps:
5:00 muscle-ups
:60 rest
3:00 wall balls
:60 rest
:60 double-unders
+
3 sets not for time:
:15 L hang from bar accumulation
6 moderate DB upright rows (both arms at same time)

AM

20:00 AirDyne @ Z1

+

10:00 mobility

PM

A1/A2. complete 

B. 115, 120, 125(F#4)

+

12

70, 14 to 9'

74

+

complete with 35/hand


Everything felt great today!

Snatches felt really crisp for the most part; didn't video, but I'm guessing 90% of these were a low power, not full squat.  Don't really know what happened on that one miss, I think I just got a little lazy.  Took an extra 0:10 then hit the 5th rep, no prob.

Muscle-ups felt really good... don't think I can really score much higher than this until I'm stringing some together.  Did 3 in the first minute, then 2 in minutes 2-4, and 3 in the last minute.  No fails, no issues, but not confident at all to try for any doubles. 

Wallballs felt pretty good in the beginning.  Broken 20/15/15/10/10.  Shoulders got pretty fatigued in the last minute.

Double-unders cooperated for the most part; tripped at 41, then small sets after that.

Sad to see Kellie go... it was so nice having her around this week! 

LOVE

Tuesday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 2 dead hang to inverted

PM
A. Squat snatch gauntlet, 1 every :90 starting @ 95 and adding 5 every :90
B. Handstand walk, 1 x 100' for time
+
3 rounds for even times:
400m run hard
21 wall balls, 14 to 10'
3 rope climbs
4:00 walk rest
+
10:00 AirDyne @ Z1

AM
complete

PM

A. 135 (PR +5), 140Fx2

B. 1:01 (50/40/10)

+

6:04

7:15

7:41 

+

complete 

HOORAY FOR A SNATCH PR!! Gauntlets are the best. These felt great today. I spent a little extra time doing some scap work this morning that I've neglected a bit over the past few weeks and I think that made a big difference in staying tight through the turnover. Really hope I don't have to wait another 12 months for the next 5lbs. 

Handstand walk has gotten faster; I really tried to kick up before I felt ready at the turn around. Lost track of where I was, I thought I was at the 30' mark on the way back and I knew I didn't have another 20' in me, so I came down on purpose, but it was actually the 40' mark and I coulda/shoulda just finished it. I kicked back up really quickly though and this didn't add any significant time. 

First round of the run/wallball/rope climb thing felt great - ran in 1:50, wallballs unbroken, and deliberate rest on the rope climbs (STILL not confident doing these under fatigue, but they are objectively much better). Ran the second 400m in 1:49 and came in and promptly hit a wall. I don't know if it was the humidity or what, but I just died. Wallballs still unbroken, but the resting at the rope got to be ridiculous. Third round was awful; run in 2:01, wallballs still unbroken but took a really long time before picking up the ball, and lots of staring at the rope wishing it was over. 

One more training day, then a much-needed break. This is the first time in 4 years that I really feel like a break is needed from a mental standpoint. 

Saturday

AM
8 sets:
200m run @ high effort
2:00 walk rest
+
10:00 thoracic extension & rotation work

PM
A. Squat snatch, take your time and build to a max
+
For time:
250' handstand walk
+
15 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM
@ Withrow 

0:42

0:40

0:41

0:41

0:45

0:43

0:44

0:43

PM

A. 125, 130F, 127, 130F

+

6:07

+

complete 


Running felt great through 4 sets this morning, then legs started to get really heavy and couldn't quite find the same speed on the last 4 sets.  Definitely felt the shorter rest... eesh.  Felt really rough for a few minutes after the last set.

Snatches felt soft and sloppy, not crisp at all. 

Handstand walk took FOREVER, every time I would come down I just felt no sense of urgency in kicking back up. First 60' unbroken, then mostly 30' chunks. Maybe next time I'm at the track I will go for a max distance, I definitely feel like I could go much farther than 60' if I had a straight shot. 

Saturday

AM
6 sets:
200m run @ high effort
3:00 walk rest
+
10:00 thoracic extension & rotation work

PM
:60 to establish a max snatch (mandatory men's bar, you can load the to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time
+
10 sets:
:30 AirDyne @ 90% aerobic
:30 AirDyne @ 50%

AM
@ Withrow
0:43
0:43
0:43
0:43
0:42
0:41

PM

125

+

1:07 (60'/40')

+

complete 

Enjoyed the track work this morning - needed the change of scenery. The 3:00 walk rest was perfect timing to make it the 200m back around to the start.

Snatches didn't feel great today, the 125 was really ugly. Tried to hit 125 a second time within the minute but couldn't get under it. 

Handstand walk went better than last week, I definitely prefer a longer first leg. The last 10' were very slow but made it without falling. 

Tuesday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 thrusters @ 85 + 5 CTB pull-ups

PM
A1. Snatch, 1-1-1; 2:00 rest
A2. Handstand walk, 3 x 50'; 2:00 rest
+
3 sets:
400m run hard
20 wall balls, 14 to 10'
3:00 walk rest
+
10:00 AirDyne @ Z1

AM

complete; CTBs were butterflied!

PM

A1. 125, 130F, 130F

A2. complete, unbroken 

+

2:53 (1:56)

2:52 (1:54)

2:52 (1:53)

+

complete 

I've gotten fairly proficient with sets of 5 kipping CTB pull-ups, so I wanted to use this morning to practice butterfly - great success!  4 sets of 5 in rhythm, plus a 4/1 and a 3/2 (without dropping off the bar, just reset the kip). This is very exciting.  Just like everything else, it's all about patience and using the hips.  Funny how this is the recurring theme.

Snatches felt great, even with a men's bar! 125 was easy (jumped 95, 115, 125); caught the first 130 but lost it behind; just pulled the second 130 and chickened out on getting under it. 

Handstand walking was totally easy, even with lifting shoes and wrist wraps on for the first 2 sets. 

Paced the run slightly better than I did on Saturday, this was maybe 90-92% effort. This definitely qualified as hard, but I could have run a little faster (story of my life). All wallballs unbroken and fairly easy. Other than pulling up my knee sleeve, I had no problems immediately picking up the ball. 

Nice day :)

Saturday

AM
For time:
800m run - this is the important piece here, go as fast as possible while still being able to hit 50 wall balls under 3:00
50 wall balls, 14 to 10

PM
:60 to establish a max snatch (mandatory men's bar, you can load to your desired starting weight before the clock starts)
6:00 rest
100' handstand walk for time

AM
complete; run in 4:04

PM
125, 130F
+
1:20

Today was so much fun!  I LOVE doing these team-style workouts.  I know I said I was fine being the alternate, but I'm going to be super jealous of the team training together without me next weekend :(  I really hope that Stephen pairs me up with whoever the male alternate ends up being and we can participate throughout the next few weeks, too.  Also, I would really enjoy some team pieces sprinkled in throughout the year... it's just a really refreshing change of pace.

The run/wallball workout was actually pretty easy - I did not follow directions and paced the run quite a bit.  I'd call this a nice 85% - if Stephen has me repeat this, I can run quite a bit faster.  I haven't run much at all since last summer, and what I have done is all at a Z1 pace, so I was way too cautious. Wallballs broken 25/10/8/7, and I coulda/shoulda hung on for a bigger opening set.  I could probably do 35/15 without a problem.  The 14lb ball felt light as a feather after all the 20lb wallball shots over the past several weeks!  (I didn't get my total time, I knew Stephen was timing us all, but I have no idea where I finished.)

I was very concerned about snatching with a men's bar - snatching isn't my best move to begin with, and I've never done any Olympic lifting with a men's bar.  My hands are too small to hook grip it, so I was pretty shocked that I was able to snatch 125.  For me, I feel like the 0:60 window is too short for to add weight and make a second attempt - 2 attempts at the same weight would work if I miss the first lift, but adding the plates today ended up being really stressful and taking up too much time, and I wasn't focused for the 130 lift at all.  I really didn't mind the men's bar when all was said and done!

We split the 100' handstand walk into 2x 50' - the first 50' was easy and unbroken, and felt pretty fast.  I definitely could have kept going.  Coming down and kicking back up made the second 50' much more difficult - I could feel my form getting really shitty and my arms just felt really heavy.  Speed slowed way down, and I fell at either the 30' or 40' mark, not sure which.  If we repeat this, I'd prefer to try to go the maximum distance unbroken that the size of the gym allows (maybe 70'?) with a shorter second leg.

Anyway, super fun day with awesome teammates!

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, build to a heavy single
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 2-2-2, 21X1; 2:00 rest
D1. Pendlay row, 3 x 3-4, 20X0; :60 rest
D2. Close-grip bench press, 3-3-3, 20X1; 2:00 rest
+
6-5-4-3-2-1 for time:
Strict pull-ups
Push press, 105
Burpees

AM
complete

PM
A. complete
B. 130, 135Fx4
C. 225, 235, 240
D1. 130, 135, 140(3)
D2. 150, 155(2), 155(2)
+
4:36


I'm really disappointed with the snatch.  I'm just sad, and I can't shake it.  I'd been patiently looking forward to re-testing for weeks.  Lighter snatches felt really excellent - 125 was EASY.  Decided to make the 10lb jump to 135, because I was confident that I could hold the same positions and remain patient, like I've been doing for weeks now.  Which I did... I just think I wasn't being aggressive enough with the turn over or remaining tight in the catch.  Failed the first attempt at 135 forward, then just pulled, then dropped to 130 and failed 130 twice (forward) before finally hitting a solid rep at 130.  Then put 135 back on and failed twice again.  Got under it both times, just wasn't tight enough to stand up.  Lost the last one behind me in a weird way that I've never done before and just called it.  I guess I'm glad that I'm not afraid to drop under it, and I'm confident I'll get it next time (next week perhaps? Please?), but it still put quite the damper on the day.  Sigh.

Box squats and pendlay rows were fine.  Disappointed I didn't get the 3rd cgbp at 155.  I think I could have 3 at 155 on a good day, but today was not that day.

For time piece was fun.  First 6 pull-ups easily unbroken, which I think matches a PR - anxious to re-test this, as well - but then when I started breathing harder after the burpees, broke the next sets 3/2 and 2/2 (didn't have to, just did it because I was breathing and felt like taking a break.  UGH.  this is also disappointing).

I know I can't make a habit of letting one bad piece affect the rest of the training day, but I was (am) just so sad about it.  :(

Tuesday

AM
shoulder warm-up
+
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 7 x 1 @ 125; begin a rep every :60-:90
C. Box back squat (2-3" above parallel, let's see how these feel on the knee), 3-3-3, 21X1; 2:00 rest
D1. Pendlay row, 3 x 4-6, 20X0; :60 rest
D2. Close-grip bench press, 4-4-4, 20X1; 2:00 rest
+
6 rounds for even times:
6 strict pull-ups
7 push presses, 95
8 burpees w/jump to target 6" above standing reach
:75 rest

AM
complete

PM
A. complete
B. complete
C. 185, 205, 215
D1. 125(6), 130(5), 130(5)
D2. 150(3), 150(4), 150(3)
+
1:11
1:10
1:08
1:06
1:06
1:09

Kind of an off day, had a headache and nothing really felt great.

No misses on the snatches; went every 0:60.  They didn't feel as effortless as last week, but really impressed with myself that I hit every one.

Box squats were weird, got better as the sets went on.  Used a 14" box + 35lb bumper.  Couldn't feel the knee at all on these.  Stayed very light.

Had a hard time sticking to tempo on the Pendlay rows at 130.  Bench did not feel nearly as strong as last week.  Almost had the 4th rep on the first set, but I got a little stuck and said "nope" out loud, so Chelsea helped, but I shoulda/coulda fought for it.  

6 sets were HARD.  Shit.  No matter how much better I get at breathing, burpees always make me so tired. I felt like the 0:75 rest wasn't long enough, but looking at my times, I guess it really was and I should stop whining.  All pull-ups broken 3/3. Used a men's bar for the push press just to mix it up.  Arms were like jell-o on the last 2 rounds, but happy to be consistent and happy to power through the burpees without taking any small rests on the ground (progress).

Knee still hurts pretty sharply below parallel, but no other issues.  I've backed off the ibuprofen a bit (took 800mg before training today, but that's it), but still icing it a couple of times a day and thoroughly rolling everything out.  Ughhhh.  I feel like I've only been healthy for a grand total of 2 weeks this entire year.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 2 kipping handstand push-ups

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 120; begin a rep every :45
C. Back squat, 3-3-3, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 6-8, 20X0; :60 rest
D2. Close-grip bench press, 6-6, 20X1; 2:00 rest
+
5 rounds for even times:
7 strict pull-ups
7 push presses, 100
28 unbroken double-unders
:90 rest

AM

complete

PM

A. complete
B. complete
C. 255, 265, 275
D1. 115 (8), 120(8)
D2. 140(6), 145(6)
+
1:11
1:12
3:46 (5 broken sets of 13-24 DUs... argh)
1:23
1:23

HSPUs were better today than Saturday (all sets unbroken), but next time I should probably warm up my shoulders a little bit before doing these right out of bed... 

Incredibly pleased with the continued snatch consistency!! No misses, and felt easier than last week's 115s.  Every single one was solid and with good (patient) technique, except that maybe 2-3 of them were caught a hair above parallel because I was kind of babying my knee and hesitating to drop... (Stephen, PLEASE don't take away snatches, I'm so, so happy to finally be hitting these numbers easily! I can deal with my knee.).

Caught myself pausing for just a fraction of a second at the top of 275... last rep was a little slow on the way up, but not ugly.  Knee felt the same at 275 as it did with the empty bar.

Pendlay row and bench felt great! Feeling like I might be sitting on a little bench PR.

Pull-ups and push presses felt good, and so did double unders, except for the disastrous round 3.  I think I tried to rest a little less before starting the double unders, kind of trusting that they'd be there, since they've been so consistent lately, and then tripped.  And then tripped again.  And again, and again, and AGAIN.  I almost turned around and asked Stephen if I should just move on, but then just waited an extra 0:30 or so before FINALLY hitting the 28 unbroken.  Made sure to take those extra 0:10 before starting the DUs on the 4th and 5th round.  Ugh that was incredibly frustrating!

Knee (left) felt pretty terrible today, actually.  Warmed up more than I have been, and spent a lot of time rolling out everything. There's a spot that feels like it needs major lax ball attention (thinking it's the IT band insertion on the tibia?) but that's not where the pain is (referred? or just a separate issue?). Tested out lunges and RFESS - lunges feel totally fine, but RFESS really hurt when that's the elevated leg (when it's at the really flexed angle when the knee is touching the floor).  I have basically no pain at parallel (or 90 degrees), but anything lower than parallel (or less than 90 degrees) weighted or unweighted, is suddenly pretty sharp.  On the ice/ibuprofen/rolling plan, really hoping that will nip this in the bud without affecting training or requiring a medical professional.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 10 x 1 @ 115; begin a rep every :30
C. Back squat, 4-4-4, 20X0 (no pause @ top); 2:00 rest
D1. Pendlay row, 2 x 8-10, 20X0; :60 rest
D2. Close-grip bench press, 8-8, 20X1; 2:00 rest
+
4 rounds for even times:
8 strict pull-ups
8 push press, 85
25 unbroken double-unders
2:00 rest

AM

complete

PM
A. complete
B. complete
C. 235, 255, 265
D1. 95(10), 105(10)
D2. 130, 135
+
1:33
1:24
1:25
1:21

Really excellent day!  Everything felt good.

No misses on the snatches.  Very, very happy with consistency here.

Back squats felt better than they have in months.  Last rep at 265 was a little ugly, but everything else was solid. 265 matches a 4RM; happy to do it at the no-pausing tempo today.

Pendlay row and bench press felt good.  Last 2 reps at 135 were pretty tough.

4 rounds were great! No trips on the double unders! Push press with the barbell felt super easy after all the heavy dumbbell S2O.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-hang from bar

PM
A. Tall snatch, 3:00-5:00 light tech work
B. Squat snatch, 12 x 1 @ 110; begin a rep every :30
C. Back squat, 5-5-5, 20X0 (no pause @ top); 2:00 rest
D1. DB power row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. Close-grip bench press, 10-10, 20X1; :90 rest
+
3 rounds for even times:
10 strict pull-ups
10 DB shoulder-to-overhead, 45/hand
30 unbroken double-unders
3:00 rest

AM

complete; 0:15 each time

PM

A. Complete 

B. Complete 

C. 225, 235, 245 

D1. 80(3), 80(2)

D2. 115, 125

+

2:07

2:13

2:03 

Can't decide if L-hang from the bar is harder or easier than L-sit on parallettes... it's easier for the first few seconds, but gets really tough really fast. 

Snatches did not feel as effortless as last week, but no misses and no ugly reps. Just really had to focus and be extra patient. 

Back squats felt great. They actually felt easier as the sets went on, because I figured out how to breathe without pausing at the top. 

Bench press felt great! 10 was tough but wasn't in danger of failing. Power rows were really tough because of grip (or lack thereof...). 

Strict pull-ups felt really good, but the dumbbell s2o were much more tough than I expected. Had to pause at the shoulder starting around rep 5-6 on each set. All double unders unbroken on the first attempt, but took an extra few seconds composing myself before starting.  

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, 6 x 1 @ 75; begin a set every :60
B. Squat snatch, 15 x 1 @ 105; begin a rep every :30
C. Back squat, accumulate 3 singles @ 90% 1RM; rest as needed to ensure strong reps
D1. DB power row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 2-3, 30X1; :90 rest
+
For reps:
4:00 strict pull-ups
3:00 DB shoulder-to-overhead, 45/hand
2:00 double-unders
:60 front leaning rest on rings

AM

skipped; will make up Thursday 

PM

A. complete
B. complete
C. complete @ 270
D1. 75(4), 80(2)
D2. 65(2), 65(2)
+
28 pull-ups
26 S2O
78 dubs
unbroken FLR

Snatches felt excellent today - no misses, and all were very easy and smooth.

The second and third back squats felt better, but still not easy.

Used the dumbbells with the rubber and the fatter handles for D1 and D2 today - this was terrible.  Grip was the limiter on both - could barely keep the 80 in my hand for 2 reps, especially with the left.  Initially tried 70s for the DB bench, since I got 4 with the 65s last week, but it was a no-go.  Then I realized that I was using the metal dumbbells last week, and the rubber/fat ones this week... huge difference.

Kind of disappointed with the shoulder burner piece.  Wasted a LOT of time here, on all parts.  In the first minute, thought that 4 minutes of pull-ups was going to be a long time, but then I looked at the clock and only had 0:50 left (3, then 2s, then 8 singles).  DB S2O felt good in the beginning, then went downhill in the last minute - and almost failed the last rep (7+5+5+5+4).  Didn't even attempt a double-under until 0:30 had already gone by, then did 25+25+change.  Rested exactly 0:30 then did the FLR unbroken, which was surprising - I was so tired that I had already given myself permission to do 0:30/0:30, but when I looked at the clock 0:45 had already passed, so I just held on.  

And now I can't feel my arms.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch, 12 x 1 @ 115; begin a rep every :30
C. Back squat, 1-1-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 3-4, 30X1; :90 rest
+
8 rounds for time:
5 DB shoulder-to-overhead, 40/hand
5 strict pull-ups

AM

complete; 0:15 on parallettes

PM
A. 85
B. complete
C. 245, 255, 270, 270
D1. 65(5), 70(5)
D2. 65(3), 65(4)
+
7:23


Wasn't feeling very fast on the tall snatch today - 85 was good, but dipped at 90, so called it there.

Missed one snatch (behind!  4th or 5th rep, I think), and made it up at the end.  Most of these were really solid.

Back squats felt heavy.  Merrrr... I don't like this.  I feel like I could front squat more than I could back squat right now.

DB stuff felt good.  Pleasantly surprised by the DB bench.

Ha, I guess I need to be careful about what I write here.  Last week, I said I thought I'd go faster if it was 8 rounds of 5 instead of 4 rounds of 10... and sure enough, I did (by like 0:45, even with heavier DBs).  DB S2O felt strong.  Pull-ups broken 3/2 for 7 rounds, then 2/1/1/1 for the last round.  Definitely felt like I was wasting less time staring at the bar than last week, but still needed a few seconds before each set of pull-ups...

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for :10-:20 L-sit

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 4 x 1.1.1 - goal is no misses like last week even if loads are lighter; :10 between singles, :90 rest
C. Back squat, 2-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. DB power row, 2 x 5-6/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 4-5, 30X1; :90 rest
+
4 rounds for time:
10 DB shoulder-to-overhead, 35/hand
10 strict pull-ups

AM

complete; 0:11-0:14 on parallettes 

PM

A. 90
B. 105, 110, 115, 120
C. 240(2), 255(2), 270(1), 270(1)
D1. 50(6), 60(6)
D2. 55(5), 60(5)
+
8:07

Basically held the L-sit as long as I felt comfortable... did not try to hold on any longer once it started getting tough.

Tall snatch at 90 was not perfect.  Not as easy as last week.  

Snatches felt good - felt a lot of pressure not to miss any, and was certain that I would start overthinking it and would fail at least one, so very very happy to make all the reps.  A couple may have been caught a little above parallel, which is weird because I hate power snatches.

Back squats are feeling easier again.

Not sure I was doing the DB power rows correctly, because they weren't that hard at all.  I liked these MUCH better than the 1-arm rows... DB bench felt solid once I got them into position.

Struggled a bit with the strict pull-ups.  Started standing around way too much in the 3rd and 4th rounds.  Almost all doubles, with a few sets of 3 in the first 2 rounds, and 2 singles to finish out the last round.  I think I would have gone significantly faster if this were 8 rounds of 5 pull-ups - all the time spent standing around between doubles would be severely diminished. DB S2O were fast and easy.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. Tall snatch, build quickly to a tough but perfect single
B. Squat snatch clusters, 5 x 1.1; :10 between singles, :90 rest
C. Back squat, 3-2-1-1 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 2-3/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 5-7, 30X1; :90 rest
+
8 rounds for even times:
5 strict pull-ups
10 hand-release push-ups
10 row calories
:90 rest

AM

complete with the 35lb KB

PM

A. 100

B. 105, 110, 115, 120, 125

C. 240(3), 255(2), 270(1), 270(1)

D1. 75(3), 80(2)

D2. 45(7), 50(7)

+

1:37

1:33

1:36

1:32

1:36

1:33

1:31

1:31

Very happy to have a decent training day!

Snatches felt good, but not quite as smooth as last week.  Super pleased to have no misses.  Considered going for a bonus round at 130, but decided to be happy with hitting every rep and end on a good note.

Back squats felt much better than in the past few weeks, but I'm still slightly concerned that 270 feels as heavy as it does...

Rested way longer than 0:90 before the second round of 1-arm DB rows.  I could not grip the 80lb DB with my left hand for the life of me.  As soon as I rolled it off the bench, it would slip right out of my hand (this is the same problem I had when trying to use the 80s for Farmer's walks a few months ago).  I finally got enough of a grip on it to get 2 reps, but the tempo was shit.  I have a hard time believing 5lbs makes that much of a difference... is the diameter of the 80lb slightly bigger than the 75?  #childsizedhandproblems

8 sets felt really good.  Pull-ups all broken 3/2.  Rowed around 900cal/hour, +/- 20.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side moderate 1-arm KB overhead squat + :30 front leaning rest

PM
A. 1 muscle snatch + 1 hang snatch high pull + 1 tall snatch, 7 x 1 light & crisp; begin every :75
B. Squat snatch, 1-1-1-1-1-1 adding so that only last couple reps are challenging; :90 rest
C. Back squat, 3-3-2-2 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 3-4/arm, 11X1; :30 rest between arms, :30 rest
D2. DB bench press, 2 x 7-9, 30X1; :90 rest
+
6 rounds for even times:
250m row
6 strict pull-ups
12 hand-release push-ups
2:00 rest

AM

complete with 35lb KB

PM
A. 65 x4, 75 x3
B. 85, 95, 105, 115, 125, 130F, 130F, 130!
C. 240(3), 250(3), 260(2), 270(2)
D1. 65(4), 70(4)
D2. 25(9), 35(9)
+
2:10
2:10
2:12
2:34
2:32
2:37

Hooray for heavy snatches!  Everything from 85-125 felt so, so easy, that I knew I would get 130.  First miss at 130 was entirely mental.  Second miss at 130 was just a little forward in the bottom.  Finally got the 3rd attempt at 130, but stepped forward with it off the platform.  I'm doing a much better job of pulling all the way into my hips and not bouncing it off my thighs early.  Very excited to see progress here.

Back squats felt heavy again.  What the hell?

Started way too light on the DB bench press - wasn't sure where to start with that rep/tempo scheme.

Felt like I weighed 1000lbs on the strict pull-ups today.  First 3 sets broken 3/3, but pretty sure the last rep on the 3rd set didn't count, so backed down to 2/2/2 for the final 3 sets (explains time difference).  That's weird, because strict pull-ups have been feeling really solid recently (they should, with how many I do in a week!).  Had a hard time controlling the descent and ended up hanging at the bottom between all reps, which I don't usually do with sets of 2-3.  Rowed at 2:05-2:09/500m.  HR push-ups got a little tough in the last two sets, but still unbroken.

Tuesday

AM
45:00 AirDyne @ Z1, off every 5:00 for 1/side light 1-arm KB overhead squat + 8 sit-ups

PM
A. 1 muscle snatch + 1 tall snatch, 6 x 1 light & crisp; begin every :60
B. 1 snatch high pull + 1 squat snatch, 7 x 1 moderate loads; begin a set every :90
C. Back squat, 3-3-3-3 @ 80-90%, 20X1; 2:00 rest
D1. 1-arm DB row, 2 x 4-5/arm, 11X1; :30 rest between arms, :30 rest
D2. 1-arm DB press, 2 x 3-4/arm, 40X1; :30 rest between arms, :60 rest
+
5 rounds for even times:
12 hand-release push-ups
350m row
8 box jump overs, 20
2:30 rest

AM

complete; KB OHS @ 25

PM

A. Complete @ 65

B. 85, 95, 105 x 5

C. 240, 250, 260, 270

D1. 60(5/5), 60(5/5)

D2. 40(4R/3L), 40(4R/2L)

+

2:36

2:46 (rower malfunction)

2:28

2:28

2:27

Disgustingly humid today - felt sluggish and took a lot of time between pieces. 

Tall snatches and squat snatches felt really good and easy, but the complexes were limited by the muscle snatches and snatch pulls. Timing was way off on the snatch pulls, but almost all the snatches felt really solid. 

Back squats felt heavy. The last rep at 260 and 270 got a little sticky. I know at 260, I wasn't back on my heels, which is why I still jumped up for the last set. 

I really don't think I'm doing the DB rows correctly as they get heavy. Elbows are not getting very high... Which is why I didn't go up in weight. Also, left arm was not cooperating today... That was weird. Had a hard time with the left arm last week on the OH carry, too. Shoulder isn't bothering me at all, so not sure what that's about. 

Aerobic stuff at the end was pretty easy and controlled. HR push-ups felt easy. Rowed at 2:07-2:11/500m. Box jump overs steady and consistent. Rower didn't register my first 5-8 pulls on the second round... Otherwise, would have been a more consistent time.