Thursday

10:00 light scap activation (pick a few pieces from the Drew Cook files)
+
A. 1 paused front squat, 21X1 + 2 front squats, 1-1-1-1-1 tough; 2:00 rest
B1. Unweighted strict pull-ups on rings, 5 x AMRAP; :60 rest
B2. Push press, build to a moderate triple in 5 sets; :60 rest
+
8 sets:
12 AirDyne calories @ moderate effort
7 ring rows, 2020
25m bear crawl
:60 rest
+
For time @ 80%:
100m L-arm overhead DB/KB carry
100m R-arm overhead DB/KB carry

Skipped due to time - will do tomorrow
+
A. 185, 195, 205, 215, 220 (video)
B1. 4, 3, 3, 3, 3
B2. 85, 105, 115, 125, 130
+
complete
+
8:40 with 60lb DB

Early morning session - done with coffee and a protein shake.  Felt surprisingly good, considering I'd been bitching about having to train early for days.  Also, first day since the CF Total that barbell work felt solid.

Front squats felt great through 215. I like the pause!  Felt like the last squat at 220 was uglier than it was on video.  Happy that what feels ugly to me now isn't nearly as bad as my ugly reps used to be.

Push press got heavy, fast.  115 was easy, and 125 was tough - kind of skipped moderate.  Shoulder felt fine, so did the last set at 130, which was definitely tough for today.

Had a really hard time getting the DB overhead, especially with the left arm.  I thought I'd snatched the 70lb DB before, so I was a little surprised that I could barely clean and jerk the 60lb DB.  Definitely feel more stable with a KB rather than a DB.  Both sides broken 4x 25m.

Monday

@ Next Level:

A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 2

C1. 1-arm DB row, 2 x 10-12 11X1; :30 rest between arms, :30 rest

C2. 1-arm waiter's carry, 2 x 25m/side tough; :30 rest between arms, :30 rest

+

3 rounds for time:

500m row

25m double kettlebell front rack walking lunge steps, 35/hand

A. 175, 185Fx1
B. 290(1) (video)
C1. 25(12), 35(12)
C2. 53, 60
+
15:58

Alright... ready to get back to my normal routine after 2 weeks of vacation.  I've actually been eating fairly well and not drinking much at all (better than I ever have on vacation) but there has been quite a bit of sugar and not enough protein.  Felt really good going into today's training, but everything felt difficult and it ended up being a disappointing day.

Elbows were really slow on the 175 clean, which got in my head a little for 185.  Had a decent clean pull at 185, but didn't drop under it at all.

Back squats felt fine working up to 275 (singles), but loaded 290 and it felt like I jumped 50lbs.  Got a little stuck on the way up on the first one, so didn't even try for the second - would not have gotten it.  Also, depth looks questionable on the video...

Walking lunge steps kicked my ass.  The lunges themselves were fine, but holding the kettlebells in the front rack was much more difficult than I remember.  Dropped them at the 12.5m turn around and definitely took my time picking them up again.  Rows were 2:16, 2:26, 2:29 - really thought about not finishing this one, but then made a deal with myself that I could go as slow as I wanted as long as I finished.  Meh.  

Monday

@ Next Level

A. Back squat, build quickly to a tough 3

B. 1-arm Waiter's walk, 3 x 50m/side tough; :60 between sides
+

3 sets for even times:

500m row

16 alternating pistols

8 tough med ball or stone-to-shoulders

3:00 rest

A. 280 (video)

B. complete with 53

+

Complete with 115lb stone 

5:27

5:54

6:09

Fun day! Back squats felt heavy but happy to get all 3 @ 280. Hoping for a little PR at Triple Crown in a couple of weeks :)

Rowed at 2:08-2:12. Pistols were challenging today, with a few failed reps on each leg (oly shoes but no knee sleeves). Stone choices at Next Level were 90, 115 or 130 - opted for the 115 for a bit of a challenge. Definitely started to hesitate before picking it up, and the times reflect that... 

Tuesday

AM
45:00 AirDyne @ Z1

PM
A. Squat clean, build quickly to a heavy but fast single
B. Back squat, build to a tough set of 6, add 5 from last week
C1. 1-arm DB row, 2 x 15/arm light, 1111; :30 rest between arms, :30 rest
C2. 1-arm waiter's carry, 2 x 25m/side @ 35; :30 rest between arms, :30 rest
+
For time @ 80%:
1500m row
2:00 rest
5:00 of [:30 double-unders + :30 front leaning rest on rings]
2:00 rest
1500m row

AM
complete

PM
A. 185, 190Fx2
B. 6 @ 260
C1. 15, 20
C2. complete
+
22:27
first row: 6:45.5, 2:15.2/500m average
second row: 6:42.1, 2:14.1/500m average

PM2
PT with Drew

Really wanted to hit a new squat clean PR, but today was not the day.  Got 185 on the first try (10lb jump), but it was a little forward and elbows were not very fast.  Deadlifted 190 twice and called it.  Very happy that I'm consistently hitting 185.

Back squats felt much better than last week!

Nudged the rows a little higher than 80%, especially the second one.  2:15 was a sustainable pace, but had to focus to keep it there.