Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 3 x 1.1.1.1.1 starting @ 225 and adding from there; :10 between reps, 2:30 rest
B. Weighted flat-surface dips, 3 x 5-7, 21X1; 2:00 rest
+
For time @ 80%:
10 tire flips
50m/arm 1-arm Farmer's walk, heavy
8 tire flips
25m/arm 1-arm Farmer's walk, heavy
6 tire flips
+
5:00 rest
+
3 rounds for time of:
:60 front leaning rest on ground
12 unbroken Russian kettlebell swing, very heavy
+
3 sets not for time:
6-8 glute-ham raises, 20X1 - weight if possible
8 strict toes-to-bar w/:03 descent (do not have to be unbroken)

AM

complete; +50 on the reverse hyper

PM
A. 225, 255, 270
B. unweighted(7), +5(4), +5(4)
+
7:19 with the 100lb turret
+
6:01 with the 88lb KB
+
complete with 25lb DB


CGDL felt easy at 225, manageable at 255, and tough at 270.

Flat surface dips are not so easy in sets of 5-7...

Calm and steady on the tire/FW piece - no issues here.

FLR/KB swing piece was way, way harder than I thought it would be.  Did the first 0:60 FLR unbroken, quick transition to the KB, quick transition back to the FLR... and my shoulders were toasted.  Broke the second and third FLRs into 0:30/0:30 with about 0:15 rest in between, and transitions took longer in the 2nd/3rd rounds.  KB swings were tough but manageable - not sure I could have gotten 12 unbroken with the 100, so 88 was a good choice, I think.

8, 7, 6 reps on the glute-ham raises.  Descended as slowly as possible on the strict TTB, but it was nowhere near a full 0:03...

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift clusters, 5 x 1.1.1 starting @ 225 and adding from there; :10 between reps, 2:30 rest
B. Flat-surface dips, accumulate 30 solid singles; rest as needed between reps
+
For time @ 80%:
100m Farmer's walk, 70/hand
12 tire flips
:60 front leaning rest on rings
24 Russian kettlebell swings, very heavy
:60 front leaning rest on rings
12 tire flips
100m Farmer's walk, 70/hand
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
7 strict toes-to-bar (does not have to be unbroken)

AM
complete; +50 on the reverse hyper

PM
A. 225, 245, 260, 270, 280
B. complete
+
12:58 with the 88lb KB
+
complete
GH raises: 30(5), 30(5), 20(7)

Solid training day - everything felt good, and didn't feel as lethargic as yesterday.

CGDL felt good - through 260 was easy.  At 270 and 280 the first 2 reps felt solid but the 3rd reps were challenging.

Flat surface dips were easy.

80% piece was fun but a lot harder than I thought it would be.  First FW broken 2x 50m, last FW broken 4x 25m.  Tire flips slow and steady (except for the one rep where I tried to use my left leg instead of my right leg to pop it over and got stuck without my hands turned over...).  FLRs both unbroken but the second one was very tough.  KBS broken 12/12.

I was so sweaty that my thighs were slipping all over the GHD, so that was a new level of difficulty on the glute-ham raises.  Barely got the 5th rep on the second set, so dropped it down a bit.  Strict toes to bar are very easy for me - all unbroken.

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Saturday

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
5:00 standing triple jump technique work as warm-up
+
A. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
B. Lying DB tricep extension, 3 x 15, 20X0; :60 rest
+
For time:
5 tire flips, heavy
50m Farmer's walk, 70/hand
4 tire flips, heavy
50m Farmer's walk, 80/hand
3 tire flips, heavy
50m Farmer's walk, 90/hand
2 tire flips, heavy
50m Farmer's walk, 100/hand
1 tire flip, heavy
+ 
3 sets:
:50 row @ max effort
5:30 rest

AM

complete 

PM

complete

+

A. 195, 205, 215, 220, 225

B. 15, 15, 15

+

9:22*

+

253m / 1:38.8/500m avg

253m / 1:38.8/500m avg

248m / 1:40.8/500m avg

Happy to add a little on the sn-grip deadlifts over last week. Grip/thumbs are the limiting factor on adding from 220+. 

FW with the 80 and 90lb dumbbells was a shit show. Could barely grip them to stand up with them, and only made it 2x 5-10m with the 80s before deciding to skip straight to the 100s. So I did 50m with 70lb KBs, about 15m (broken) with the 80s, dumped them and went back for the 100s and did 3x 50m with the 100s. Tire flips were no problem with the big fella. 

Escaped the row sprints without hitting the wall like the past couple of weeks. Pace was about 0:02 slower the whole way through the 3rd one, but held 1:39-1:40 through the finish. 

Saturday 12 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Standing broad jump, build to a max
B. 1 snatch-grip deadlift w/pause just below knees + 1 snatch-grip deadlift, 5 x 1.1; :10 between movements 2:00 rest
+
For reps:
2:00 max heavy tire flips (the big fella outside)
2:00 rest
2:00 max distance Farmer's walk, 100/hand w/10m turnaround
2:00 rest
2:00 max distance prowler push, very heavy grind w/20m turnaround
+
3 sets:
:45 row @ max effort
5:00 rest

AM
shoulder stuff (abbreviated)
+
complete

PM
A. 6'6"
B. 185, 195, 205, 215, 220
+
16 tire flips
110m Farmer's walk
50m prowler push with 140 on the prowler
+
232m, 1:36.9/500m average
229m, 1:38.2/500m average
216m, 1:44.1/500m average

Very consistent on the broad jumps - almost every attempt was between 6'4" and 6'6".

Snatch grip deadlifts felt really strong today!  The second deadlift was so much easier without the pause!

Don't know how much faster I could have moved on the tire flips.  It was actually pretty easy to get off the ground, but it's almost taller than me, so when it got to like a 45 degree angle it became a challenge to push it up and over, which took some time.  Turning around at 10m on the FW was stupid - I didn't need to set them down grip-wise, but when I tried to turn without setting them down, the turrets were swinging all over the place and clanging into each other.  I think I did something like 40m + 30m + 20m + 20m.  Prowler got real grindy - only did the first 20m without stopping.

Ugh.  Those row sprints, though.  Hit a brick wall with 0:15 to go on the 3rd one.  Pace went from 1:36ish to 1:45ish, which killed my average  :(  

Saturday 5 July

AM
60:00 @ easy pace:
200m run
100 single-unders
5m handstand walk
25 row cals
:60 front leaning rest on ground

PM
A. Box jump, build to a max
B. Snatch-grip deadlift clusters w/pause just below knees, 4 x 1.1; 2:00 rest
+
For time:
20 stone-to-shoulders, 95
20 tire flips w/jump in & out
100m 1-arm Farmer's walk, 100, alternate sides as needed
20m reverse sled drag, VERY HEAVY
+
3 sets:
:40 row @ max effort
5:00 rest

AM
complete

PM
A. 35.5" (PR)
B. 185, 205, 215(1.F), 205
+
8:53 with 295 on the sled
+
207m, 1:36.6/500m average
207m, 1:36.6/500m average
199m, 1:40.5/500m average

Box jump was 30" box + 15lb bumper + 2x10lb bumpers.  Failed twice with just another 0.5" or so (2x15s, 1x10).  Building with smaller size plates was easier, mentally, than the big 45 I used last time.

Couldn't keep my grip on the second 215 snatch-grip deadlift.  Got it off the ground just fine, but after the pause, it just slipped out of my hands before I stood all the way up.

Stone/tire/FW/sled thing was really, really fun.  Stones done in 2:00 flat.  Tried to keep a steady pace on the tire, but the jumps in/out were tiring and slowed me down a bit.  1-arm FW is much harder than 2 - how is this possible?  And the sled was very heavy, but could have added a little more or gone a little farther with this load.  Really loving this type of stuff!

First two row sprints felt surprisingly good, but was not recovered by the 3rd and pace was about 0:02 slower the whole way through.  Dropped off badly with 0:06 to go - average pace was sitting at a 1:38 until the final two pulls when it shifted to 1:40.  Disappointing end to a good day.

Tuesday 16 July

sleep: 11pm to 630am (alarm)

7am: 30:00 z1 row
830am: eggs, rice, avocado
12pm: cottage cheese and cantaloupe; bell pepper and hummus
4pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

calories: 2089
protein: 168
carbs: 258
fat: 44

-----

AM:
30:00 z1 row - really enjoying these morning sessions!

PM:
A. Squat clean; build to a tough single
B. Squat snatch 1.1.1.1.1×5; rest 10 seconds/rest 3 min
C. Tire flips; 6 for time x5; rest 1 min
D. Amrap thrusters in 5 min 75#

A. 160, 165Fx3 - getting frustrated that every time I approach my PR, I mentally fail.
B. 85, 85, 90, 90, 95 – balance was all over the place.
C. Complete, AFAP but didn’t record time
D. 52 - disappointing.  It was hot and I was tired and just didn't want to play anymore. 

Thursday 9 August

Today is my one-year anniversary of joining CSC!  I can't believe it's already been a year, and I can't believe it's only been a year.  This has been the best, and happiest, year of my life.  I feel confident and focused and strong.  I remember what it's like to be competitive, and how much I like to win, which has translated from the gym and improved my personal and professional life.  I regularly exceed the goals I set for myself, and I consistently surprise myself with what I can do when I stop thinking and start doing.  I'm learning to accept myself as I am while still striving to improve.  I have only lost about 8lbs (and a little more than 5 inches), but I have gained respect for my body and what it can do.  I can't wait to see what the next year brings!

930am:
5 sets of:
1 stone to shoulder
5 tire flips
yoke carry down and back (+100lbs)
+
sitting sled pull (attached to big rope; +165lbs)

1045am: eggs scrambled with chicken, broccoli and sweet potato

6pm: wine; olives; cheese; pork chop; steamed broccoli; baked sweet potato; peach

grocery:
$23.67 at Whole Foods (wine, olives, butter, cheese)