Sunday 19 January

30:00 AD @ z1

rest 3 hours

3 sets, not for time:
10 box jumps, 24″
10 alternating pistols
+
7 minutes @ 75% of:
6 overhead squats @ 95
6 banded strict CTB pullups
+
rest 7:00
+
7 minutes @ 85% of:
5 squat cleans @ 125
10 glute-ham sit-ups
20 double unders
+
rest 7:00
+
4 rounds for time of:
10 deadlifts @ 125
20 wallballs, 20lbs to 10′

complete
+
5 rounds even
+
2 rounds + 10 GH sit-ups
+
10:29

Shoulder feels almost 100%.  It doesn't hurt at all, but feels a little tight in certain positions.  Happy to snatch and OHS without any issues - all OHS easy and unbroken.  The second part was only difficult because I got really dizzy on the GH sit-ups and had a hard time jumping after that.  Rested a little longer on the second round and got 20 UB.  Shoulders fatigued REALLY quickly on the wallballs - broke them all up in sets of 5 but took a LONG time between sets.  Really happy with progress this week.

Saturday 18 January

40:00 AD @ z1

Rest 2 hours

3 rounds, not for time:
10 banded strict CTB
0:45 L-sit
+
On a running clock:
10:00 to build to a heavy push press
8:00 to build to a heavy push jerk
6:00 to build to a heavy split jerk
+
Back squat, 6-4-2-2+ @ 65-75-85-85% 1RM; 2:00 rest
+
AMRAP in 6:00:
10 AD calories
10 burpees
20 double unders

Complete; L-sits very very broken
+
Push press: 145
Push jerk: 165 (PR)
Split jerk: 180
+
Back squat: 185(6), 215(4), 240(2), 240(5)
+
3 rounds + 10 calories

Feeling REALLY good right now.  Shoulder felt completely fine on the push press / jerk part.  The push jerk at 165 was really solid!  Split jerked 170 easily, then jumped to 180 - kind of pressed it out, so called it there.  Could have gotten another rep on the back squats, but was concerned that form would go - on the 5th rep I could tell I was leaning forward a little too much.  When Stephen gave me the last part, I was dreading it but it ended up not being so bad.  My breathing has gotten a LOT better and it's easier for me to just keep moving.  Pushed really hard to complete the final 10 calories with 1 second to spare.  No set of DUs was unbroken (16/18/13 before breaking).  Good day! :)

Thursday 16 January

AM:
45:00 AD @ z1

PM:
1 hour snatch work with Chelsea Kyle
+
3 sets of 5 banded strict CTB pullups; 2:00 rest
+
A. Deadlift, 10-10-10-8-6 @ 50-80% 1RM; rest 2:30
+
3 rounds of:
10 banded good mornings, 30X1
0:45 rest
10 tough ring rows, 2111
0:45 rest
10 weighted back extensions, 2012
0:45 rest

complete – SO HAPPY to snatch again!  Everything really clicked today and felt fantastic.  I think this is the best I've ever snatched.  I was so worried that I would forget how to do it after 2 months off, but I seem only to have forgotten my bad habits.  Yay!  Did several reps at each weight, jumping by 10s from 55-105.  Itching to add more weight.
+
complete - also did 10 or so before the snatching.  really tried to focus on using lats.
+
A. 155(10), 185(10), 205(10), 225(8), 255(6)
+
complete with the purple band and 20lb DB

Shoulder feels good.  It definitely feels like it gets tired really easily, but it doesn't hurt.  Continuing to foam roll the shit out of it.

Wednesday 21 August

2 sets not for time:
10-15 handstand walk or 20-30 shoulder taps from top of wall walk
3-4 bridge-ups w/:10 pause
:30 hollow rocks
+
A. Split jerk, 3-2-2-1-1-1-1-1 @ 60-70-80-90+% for all singles; rest as needed
+
4 sets of:
10-15 ring dips, 20X2
:30 rest
AMRAP strict CTB pull-ups
:30 rest
+
For time:
50 CTB pull-ups
75 kettlebell swings, 53/35
100 double-unders

complete – this was fun!
+
A. 105(3), 125(2), 140(2), 155, 165, 175, 185F, 185 (PR+10) - as the weight gets heavier, my form gets worse.
+
ring dips: 5, 3+1+1, 2, 2 – harder than I expected
strict CTB: 3, 2, 2, 2 – easier than I expected
+
12:27
ripped at 28 CTB, switched to ring rows. finished KBS at 10:00. 30 UB DUs to start, then chipped away.