Monday - 15.1

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 5 box jump w/step-down, 20

PM
15.1/15.1a
+
10:00 @ very easy pace:
30 AirDyne calories
10 wall balls
1 rope climb
3 wall walks
+
10:00 mobility work of choice

AM

complete, subbed 10 step-ups/step-downs

PM
15.1: 106
15.1a: 201
+
complete
+
complete

Definitely pissed off my knee a bit on the heavy cleans from Friday... it's not terrible, but it did not like the box jumps today, and I figured there was no point aggravating it further, especially with the 15.1 redo.  It's not that bad, if box jumps come up this week I'll be fine, just would rather be safe than sorry.

I was really nervous going into the 15.1 redo... I really, really wanted to hit 201 again.  Broke all the deadlifts 5/5 and all singles on the snatches, with quite a bit of transition time.  I started off doing singles on the toes to bar, but I actually felt less fatigued doing sets of 5 with a longer break in between sets, so after the first 10 that's what I did.  Clean and jerked 156, 186, 196, 201.  I've never made such a large jump going to 185 before (I jumped 145 to 175 while warming up, and that was a first as well), but I almost always will take 10lb jumps once I'm around 165.  So that's the first cool thing about this, knowing that I can hit 185 solidly and after a large jump. I hit 196 with about 2:30 left (also I've never skipped 190 before, so that's cool), and opted to take the extra rest and make one good attempt at 201 instead of rushing the 201 and going for a 5th attempt.  None of my reps were nearly as crisp as they felt on Friday, but obviously I'm super happy with matching Friday's PR.  I'd kinda like to test a clean and jerk max under less stressful conditions!  I know I've got 205 for sure, maybe even a little more.

Got through one round + 20something calories on the 10:00 piece.  Mobility complete, hip and ankle.

Great start to the Open!  Ready for week 2.  I wouldn't mind some CTBs.

Monday

AM
shoulder prep
+
30:00 AirDyne @ Z1, off every 5:00 for 10 box step-up/step-downs - feel out an actual box jump or 2 once you're warm

PM
A. Power clean, build quickly to a tough single
+
3 rounds for even times:
10 wall balls, 14 to 9'
15 pull-ups
20 push-ups
25 unbroken double-unders
3:00 walk rest
+
10:00 mobility work of choice

AM

complete

PM

A. 175, 185Fx3
+
2:48
2:48
2:41
+
complete

Box jumps actually felt better than step ups... feel a little twinge on the step but absolutely nothing on the jump or impact.

Played with some muscle-ups in the beginning of the PM session - I was anxious to make sure I could still do them on the new set-up.  And also, I just like doing muscle-ups :)

Power cleans felt great today, 175 was almost effortless.  Pulled 185 really high on the first and 3rd attempts, just couldn't commit to catching it.  I didn't want to crunch a wrist.

3 round thing - ughhhh.  First of all, there was no good place to do wall balls and also pull-ups in a timely fashion, partially because the class was on the rig at the same time and I was all the way by the whiteboard, so running to the wall ball wall seemed like a bad plan.  I ended up doing them on the wall by the platforms, but people were lifting and rolling out and it was just a giant obstacle course.  If we could get some wall-ball targets that go on the rig, that would be awesome...  but I digress.  Knee felt pretty good on the wall-balls.  I need to video these or have someone watch to make sure I'm below parallel, I'm having a bad feeling that when I say that something's not hurting my knee it's because I'm flirting with parallel and not going deep enough.  ANYWAY.  All pull-ups broken 5/5/5, and tried to butterfly them all  - some of the sets of 5 were nice and in rhythm, some were not.  It's coming back, though.  Push-ups felt tough again this week, started to fall apart around 14 or so.  All double-unders unbroken on the first shot.

Spent time on hip mobility at the end - I'm ridiculously sore from adding back in the squatting... 

testing - Thursday 10 April

AMRAP in 20:00:
10 wall balls, 14 to 9
10 box jumps or step-ups w/mandatory step-down, 20
10 deadlifts, 145
10 burpees

7 rounds + 8 WB

All WB UB (!); box jumped the first 2 rounds, then stepped the rest of the time; 1st set DL UB, then 5/5 for the remainder (back lit up way early on this, reminded me of 14.3); burpees pretty much as slow as possible, with too much resting on the floor.  Transitions from the WB to the BJ were quick, then slow to the DL, then quick to the burpees, then slow back to the WB.  Finished the 10 DL of the 7th round at 19:00 - took just over 0:30 for the 10 burpees to finish round 7 then 8 WB in about 0:20.

Did better than I thought I would!

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Pure Farms - Applewood Smoked Bacon, 1 fried slice (12g)	50	0g	4g	4g	15mg	170mg	0g	0g
Egg - Whole, Raw, Extra Large, Xl, 3 egg	240	0g	15g	21g	630mg	240mg	0g	0g
Sweet Potato - Sweet Potato, Raw, Unprepared, 180 g	156	45g	2g	2g	0mg	123mg	9g	5g
Lunch
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Trader Joe's Gluten Free Oats - Rolled Oats, 1/2 cup	150	27g	3g	6g	0mg	0mg	1g	4g
Trader Joe's - Almond Butter Raw Crunchy Unsalted, 32 grams (2 tbsp)	190	6g	17g	8g	0mg	0mg	2g	3g
Post-WO
Beverly Int'l - Ump Vanilla Protein Powder, 1 scoop (31.5g)	120	5g	3g	20g	10mg	170mg	1g	1g
Genr8 Vitargo® S2™ Muscle Fuel and Recovery Unflavored - Supplment, 0.5 scoops	70	18g	0g	0g	0mg	0mg	0g	0g
Dinner
Avocado - Californian, Raw, 140 g	225	12g	21g	3g	0mg	5mg	1g	10g
Trader Joe's - White Jasmine Rice, 1/4 cup - Dry	160	35g	0g	3g	0mg	0mg	0g	0g
Beef - Flank Steak (Usda Round Steak), 6 oz/84g	340	0g	16g	48g	140mg	60mg	0g	0g
TOTAL:	1,821	153g	84g	135g	805mg	938mg	15g	24g

Tuesday 11 February

A. Front squat, 8 x 3 @ 80-85% 1RM; begin a set every 0:60
B. 1 power clean + 1 squat clean; 6 x 1; rest 2-3:00
+
EMOM for 6 minutes:
5 power cleans @ 185/125
10 CTB pullups
+
For time:
60 front rack step ups, 115/75 to 24/20″

A. complete @ 205 – tough
B. 145, 155 x 3, 160, 165 – these felt solid today
+
cut CTB to 5 per round
round 1: PC unbroken, CTB unbroken
round 2: PC 3/1/1, CTB 3/1/1
round 3: PC 1/1/1/1/1, only 2 CTB
round 4: DNS
round 5: PC 2/1/1/1, CTB 2/1/1/1
round 6: PC 1/1/1/1/1, only 1 CTB
+
9:56; did 10 sets of 6; started a set every 0:60.

Good day today.  Had a stressful day at work, but it didn't carry over into today's training.  Power cleans felt the best they've ever felt.  Probably could have picked up the pace just a touch in the step ups - was limited more by my hands feeling like they were breaking while holding the front rack rather than leg strength.

Thursday 30 August

sleep: 11pm to 730am

930am:
@ 90% effort:
400m run
+
3 rounds of:
10 toes-to-bar
10 push-ups
20 double-unders
(7:22)
5:00 walk rest

@ 90% effort:
400m row
+
3 rounds fo:
10 glute-ham sit-ups
10 squats
20 double-unders
(6:38)
5:00 walk rest

@ 90% effort:
30 AirDyne calories
+
3 rounds of:
10 sit-ups, anchored AbMat
10 walking lunge steps
20 double-unders
(6:18)
5:00 walk rest

@ 90% effort:
400m run
+
3 rounds of:
10 burpees
10 alternating step-ups, 20" box
20 double-unders
(8:24)

1130am: eggs scrambled with chicken, broccoli and sweet potato

630pm: grilled steak with steamed broccoli